FOLLOW ROB LEO

Will be out of town until April 13

2009-04-07T15:42:00.001-07:00

I will be out of town until April 13, I will try my best to get to a computer and make some entries, but it will be tough.

I am going to try my best to eat less and make the best choices I can on my trip.

Wish me luck

Talk to you soon,

Rob

Monday April 6, 2009

2009-04-07T08:59:00.001-07:00

Foods I ate today are

8am
bagel belt with sausage(tim hortons) - 450 calories
yogurt - 35 cal
pear - 80 calories
granola bar - 100 cal

11am
3 rice cakes - 105 calories
peanute butter - 200 calories
yogurt - 35 cal

1pm
2 chicken shwarma sandwiches - 600 calories
yogurt - 35 calories

4pm
protein bar - 300 calories

730
2 chicken breast - 400 calories
spring mix - 10 calories

10 pm
ice cream sandwich - 100 cal
granola bar - 100 cal
yogurt - 35 cal
3 rice cakes - 105 cal

Sunday April 5, 2009

2009-04-07T08:55:00.001-07:00

Not much going on today, here is my meal play for this Sunday

8am
2 eggs - 150 calories
apple - 80 calories
yogurt - 35 calories
2 whole grain toast - 240 cal
granola bar - 100 cal

11am
protein shake - 300 cal
ice cream sandwich - 100 cal

130 pm
2 small slices of pizza - 500 calories
yogurt - 35 cal
orange - 80 calories
spring mix - 10 calories
granola bar - 100 cal

430pm
protein bar - 300 calories
pear - 80 calories

730pm
2 chicken breasts - 400 calories
spring mix - 10 cal
ice cream sand - 100 calo

1030 pm
2 rice cakes - 70 calories
peanut butter - 200 calories

Saturday April 3, 2009

2009-04-05T12:23:00.000-07:00

Long day, what to do, what to do. I should have went swimming, but nope, didn't go. I am not going to talk about it anymore until I actually just do it.

Went groecry shopping today, loaded up on a lot of great foods. Bought tons of fruits and veggies and bought some chicken breat cutlets and yogurt.

todays meal plan went like this:

830 am
half a protein shake - 150 cal
2 egges with mushrooms and oninion scrambled with butter - 250 calories
2 toast - 200 cal
yogurt - 35 cal
orange - 80 cal

1030 am
3 rice cakes - 105 cal
peanut butter and honey - 300 cal

130pm
2 chichen shwarma's with hommus - 500 cal ???

4pm
1/2 bag of whole grain chips - 250 calories
granola bar - 100 cal
yogurt - 35 cal

7pm
ice cream sandwich - 100 cal
yogurt - 35 cal
pear - 80 cal
cheese - 100 cal

945 pm
2 chichen breast - 400 cal
2 toast - 200 cal
ice cream sandwich - 100 cal

Friday April 3, 2009

2009-04-05T12:13:00.001-07:00

Today was weigh in day. I weighed in at 494.5 pounds. Not much improvement since 2 weeks ago, but not bad either. I had climed back up to 495 after my blog absence. All in all, I can't be dissapointed. I look at this over the course of the month, I am down close to 28 pounds and I haven't even given it my best effort, yet.
Things I need to do this month include putting my money where my mouth is. I need to just stop talking about the things I want to do, and JUST DO IT. I keep talking to my trainer about getting in the pool, but haven't done it, among some other things.
If I want to succeed this time around, I have to be more strict and more disciplined and just do the right things that are going to allow me to get healthier and continue to lose weight. I have done it before, I can do it again, right to the end this time.

The foods I ate today are:

7am
2 portions of oatmeal - 280 calories
apple - 80
half a protein shake - 150 calories
yogurt - 35 calories

10am
protein bar - 300 calories
orange - 80 calories

115pm
bowl of chilli - not sure about calories, guessing 400 - 500 calories
small bun - 150 calories
yogurt - 35
granola bar - 100 calories

430
2 whole grain rices cakes - 70 calories
peanut butter - 200 calories

730
2 chicken breast - 400 calories
2 toast - 200 calories
ice cream sandwich - 100 calories

1030
yogurt - 35 calories
granola bar - 100 calories
half a protein shake - 150 calories

April 2, 2009

2009-04-03T06:04:00.000-07:00

Today I woke up a bit late and I was in a hurry to get out of the house, I had a few things to do before heading to work. This sucked cause I didn't grab all I needed for my meals today except for a few fruits and a yogurt. I had to go to the pharmacy quickly so there I ended up buying a few protein bars, and 2L bottle of water. Todays eating was ok, nothing great, If planned out a bit better the choices could have been much much better, but it is what it is, days like this will happen, so you just gotta stay strong, try your best to make the best possible choices and eat a bit less than you normally would have eaten in the past.

7am
protein shake - 300 cal
2 toast - 180 cal
light margerine - 35 cal
yogurt - 35 cal

10 am
protein bar - 300 cal
apple - 80 cal
granola bar - 100 cal

130 pm
italian cold cuts sandwich - 500 calories???
small piece of veg pizza - 200 calories

4pm
protein bar - 300 cal
orange - 80 cal

730pm
2 chichen breast - 400 calories
calamari - 150 cal
mixed greens - 10 calories
ice cream sand - 100 calories

10pm
yogurt - 35 cal
peanut butter - 200 cal
2 rice cakes - 70 cal

thats it for today

April 1, 2009

2009-04-02T05:52:00.000-07:00

April fool's days started out really early today, was up at 5am and I don't know why. 3.5 days now without any coffee/caffeine, I am feeling much better each day. Today's meal plan wasn't altered too much, stuck to my main meals I like eating each day. I thought I would get bored of the same thing by now, but no, its all good.

Today's meal consist of the following

630am
2 eggs - 150 calories
2 toast - 180 calories
yogurt -35 cal
orange - 80 cal
bannana - 150 calories

10am
protein shake - 300 calories
yogurt - 35 calories

1pm
chicken shawarm - 300 calories
apple - 80 calories
granola bar - 100 calories
graeme crackers - 100 calories

4pm
protein bar - 300 calories
yogurt - 35 calories

730pm
2 chicken breast - 400 calories
mixed greens - 10 calories
ice cream sandwich - 100 calories
apple -80 calories

1030pm
1/2 protein shake - 150 calories
orange - 80 calories
1 rice cake - 35 calories
peanute butter - 100 calories

thats it for today

Tuesday March 31, 2009

2009-04-01T16:52:00.000-07:00

Today was a good for me. I finally found some substitues for coffee. After a good friend of mine was experiencing the same discomforts with caffeine, we started doing some research on the net for coffee alternatives. We came up with some great coffee alternatives, and surely enough, me not being able to waste time for something I like, I rushed to Westgate Shopping Centre, went to the Natural Food Store they have there and bought 3 different kinds to try. Not cheap I tell ya, but well worth it if it works.
I came home rigth away, boiled some water, and waiting in anticipation for it to boil. I bough 3 kinds of coffee alternatives, they are called Caf - Lif, Bambu and Teechino. 2 of them were like instant coffee and the other one can be made with a coffee maker. Once the water was nice and boiling I put it in my cup, grabbed two big teaspoons of the Caf - Lib and stirred in the boiling water, added some cream, and 2 sweetners and voila, it was amazing. Now I am not totally sold on it yet, but so far so good.
Anyways, enough of the coffee situation, here is a list of what I ate today.

7am
2 eggs - 150 cal
2 toast - 180 cal
yogurt - 35 cal
orange - 80 cal
granola bar - 100

10 am
protein shake - 300 cal
apple - 80 cal

130
2 cans of tuna - 360 cal
granola bar 100 cal
pear - 80 cal

430pm
protein bar - 300 cal

745pm
2 chicken breast - 400 cal
mixed greens - 10 cal
yogurt - 35 cal

1030 pm
2 rice cakes - 70 cal
peanut butter - 200 cal
ice cream sandwich - 100 cal

thats it for today

Monday, March 30, 2009

2009-03-31T18:04:00.000-07:00

The start of a new week of work sucks normally, but for me, it's usually the start of when my eating healthy and choosing wisely foods gets a bit better. I have to say, weekends are tough. Too much time on your hands, especially when you are not married or have kids. I think maybe I need to get a dog or something. A dog would be great, cause then it would keep me moving more and give me some other responsibilities other than work. Something to think about anyways.

Here is my meal plan for today.

645am
2 eggs - 150 calories
2 toast - 180 calories
1 apple - 75 calories
yogurt - 35 calories

10am
protein shake - 300 calories
orange - 80 calories
granola bar - 100 calories

130pm
chicken sandwich - 300 calories
bun - 250 calories
yogurt - 35 calories
granola bar - 100 calories

430 pm
protein bar - 300 calories
apple - 80 calories

745pm
2 chicken breasts - 400 calories
yogurt - 35 calories
2 toast - 180 calories
1 tbs light margerine - 35 calories

10pm
ice cream sandwich - 100 calories
granola bar - 100 calories
pear - 80 calories

thats all for today

Sunday March 29, 2009

2009-03-30T17:55:00.001-07:00

Let me talk a bit today about caffeine. The past month or so I have been getting these weird feelings in my chest, my heart beat was skipping. No pain, no shortness of breath, so nothing too too serious(knock on wood) or at least my dr's tell me. When it first started happening I even went to the hospital to get it checked out, they kept there for observation and the cardiologist told me it was nothing to worry about as well, as these skipped heart beats happen in a lot of people, healthy or not.
The next day, after reading up on the net about it ( reading on the net about health issues is something I try not to do too much, get scary, lol) i read about the effects of caffeine and stress and how it can contribute to making the heart skip beats. So I went without coffee for almost 3 weeks, and the skipped heart beats stopped, or at least I didn't feel them anymore.
I then started drinking decaf coffee, thinking that it would be ok, bad Idea. I found myself for the last few weeks drinking almost 2 or 3 large decaf coffee's per day. Surely, within the week, the feeling in the chest came back and the skipped hearts beats continued, usually during the rest period after some physical activity.
The last 2 days, I went off the decaf, and amazingly, as I am typing this, the feelings in the chest started dissappearing. The past few days without coffee in general I feel that much better. I can't say for fure its the caffeine, but it looks good.

For today, here is a list of foods I ate.

9am
1/2 protein shake - 150 calories
bagel - 240 calories
yogurt - 35 calories
apple - 80 calories
toast with light margerine - 135 calories

1pm.
2 toast - 200 calories
3 eggs - 225 calories
granola bar - 100 calories

430 pm
orange - 80 calories
yogurt - 35 calories
1/2 protein shake - 150 calories

730pm
2 chicken breast baked - 400 calories
calamarie - 150 calories
mixed greens - 10 calories
apple - 80 calories

1030pm
ice cream sandwich - 100 calories
granola bar - 100 calories
crackers - 100 calories worth
yogurt - 35 calories

thats it for today, thanks for reading.

Saturday March 28, 2009

2009-03-29T17:33:00.000-07:00

I have been finding the weekends a lot tougher to get in my 5-6 meals and space them out. On a day like today, I was barely home, up at 6am, off to do some work at 715am, had a nice breakfast, but then didn't get home till 3pm. I should have thrown some food in my truck, but I didn't. My morning meals have been great, nice and easy. I am finding that the lunches and dinners are always a challenge especially when you go eat out at a restaurant. Today I had all my meals at home, but that didn't stop me from ordering out. I had a craving that I just couldn't resist. Donair and Pizza. I thought about it before I ordered and I said to myself. If I am going to order this stuff, I am not going to eat it all at once. I will space it out into 2 or 3 meal portions and work off the calories Sunday with a walk or something. So I went ahead and ordered a small bacon pizza and a large donair. I ended up eating half of the beef donair, and a big slice of my small pizza. A little trick I did which I thought would be good, was I drank 2 big glasses of water before my food got here and ate a nice big bowl of mixed greens with apple and organges pieces in the salad. I think that helped, cause once I started eating my take out food, I was full fast and barely at the slice of pizza. This was around 6pm. Then around 930 pm, before I headed out, I had another 2 small pieces of pizza, very small I might add. Then I finished off the other half of my donair when I got home at 1am and the last slice of pizza the next morning.

so here we go

Todays meals consist of:

630 am
2 eggs - 150 cal
2 toast - 180 cal
orange - 80 cal

10am
protein bar - 300 cal
yogurt - 35 cal

130pm
2 chicken breast - 400 calories
apple - 80 cal
granola bar - 100 cal

6pm
beef donair - not sure of calories, if i had to guess, 400 cal
small slice of pizza - guessing 300 cal

930
2 small slice of pizza - guessing about 600 cal

130pm
other half of beef donair - 400 cal

Todays choices were obviously not the greatest, but I didn't go to bed feeling bloated and full. I think that spacing my take out food over 3 meals, really helped a lot. It helped me combat my craving and kept my metabollism going well.

Friday March 27, 2009

2009-03-28T05:45:00.000-07:00

I am back. The past few weeks, I have been a mess with internet, it wasn't working at home, then we moved offices so I didn't have access at work for a while either, but not I am back and ready to continue on with my daily blogs.
I can't even begin to tell you the importance of logging all my activities and foods I eat each day. The past 2 weeks, I haven't been writing things down too well and I made no entries on my blog, and I let things slide. It's almost like a mind thing going on right now. When I am not writing my blogs, I lose track of what I am eating, I don't make the best decisions of my foods and I stray away from eating every 3 hours. I have been guilty of not following my rules these past few weeks, and have paid for it in the weight department. The last time I weighed myself, I weighed 494.5. After 10 days of not doing my blogs and not following my rules, I ended up gainging back 3.5 pounds. This Friday morning I weighed in at 498 pounds. Not too bad I guess, better than gaining more.
Anyways, thats behind me now, and time to move forward again. One thing I do know for sure more than anyhing. You really are what you eat. If you are going to eat like crap, then be prepared to feel like crap. If you are going to eat great, then expect to feel great. It's really a no brainer, right. So whats the problem then, right. Eat great. Easier said than done, but I am doing my best.
I have started going back to the gym this week with my trainer Rob, he's great. He's the one trainer I ever had in my life, that makes me sweat, gives me a good workout, but I don't leave the gym not being able to do anything for the rest of the day cause I am too sore. He is really being patient with me and taking this thing slow, as other trainers in the past, have killed me right away, and I don't think thats good.

Well anyways, this is what I ate for todaty.

7am
Bagel Belt with sausage (tim hortons) - 440 calories
apple - 80 calories

10am
protein bar - 300 calories
pear - 80 cal

1pm
italian cold cuts sandwich - ??? 700 calories

4pm
2 small chicken shwarmas with hommus and lettuce - ??? 700 Calories

730
1 chicken breast - 200 calories
spring mix greens - 10 calories
orange - 80 calories
ice cream sandwich - calories

1030pm
yogurt - 35 calories
2 granola bars - 120 calories

Not a great day, but not too horrible either, gotta start choosing a bit more wisely in some incidences.

Monday March 16, 2009

2009-03-17T09:55:00.001-07:00

Today felt better, back to my normal routine, weekends are sure tough. I have to admit I woke up today in a great mood, got back into my workouts sorta too. I went to see my trainer and he got me going again. It's been a few weeks since I have worked out with him, so it was a bit tough for me I have to admit. I really need to get into that pool, cause I have to drop much more weight in order to really benefit from the weight training i do with my trainer.

here is my meal plan for today

7am

2 eggs- 150 calories
2 toast - 180 calories
apple - 75 calories
yogurt - 35 calories
2 kraft singles - 80 calories

1020am
protein shake - 300 calories
orange - 75 calories

1pm
chicken breast- approx 250 calories
mixed greens - 10 calories
yogurt - 35 calories
granola bar - 100 calories

430 pm
can of tuna in olive oil - 180 calories
pear - 85 calories

730pm
2 chicken breast - 400 calories
yogurt - 35 calories
30 gram cheddar cheese - 100 calories

1045pm
ice cream sandwich - 100 calories
granola bar - 100 calories

Sunday March 15, 2009

2009-03-16T15:14:00.000-07:00

Today there was not really much to report. Another classic weekend day, didn't do to much, woke up later than normal, watched sports and went out briefly for a bit. Food wise, today was a bit of a learning experience. I spent about 2 hours making a prime rib in the oven. Not like my normal chicken or fish meals anyways. I usually to love prime rib, but today, I don't understand why, I didn't enjoy it much, and I probably not going to spend time making it again, at least not for a while.
I don't want to jump the gun, especially after 2 weeks, and say I will never eat a bad meal again, but I have to admit...in this short time frame, I have grown accustom to my normal meals, and I really don't want to eat anything else right now. The meals I have been eating the past few weeks have been making me feel good. They are enough for me to survive, so why tamper with it. I am going to try and stay mentally tough and just enjoy the great meals I have been making lately.

My meal plan for today consists of

9am
2 eggs - 150 cal
1 bagel - 240 cal
yogurt - 35 calories
apple - 75 cal

noon
1/2 protein shake - 150 cal
1 instant oatmeal - 140 cal

330pm

1/2 protein shake
2 toast - 180 cal
2 pieces of cheese - 80 cal
low calories margerine - 35 cal

630pm
prime rib - 700 to 800 calories, had about 7 or 8 ounces, maybe less, i didn't weigh
baked patatoe -250 cal
mixed salad - 10 calories
pear - 75 cal

10pm
granola bar - 100 calories
ice cream sand. - 100 calories
yogurt - 35 calories

thats it for today...i think all in all it was a decent day..i could have eaten less of the prime rib, but thats ok..won't be eating that for a while

Saturday March 14, 2009

2009-03-15T18:41:00.000-07:00

Saturday's and Sundays are so different for me, I face such a different battle on the weekends. On weekends, I don't wake up at the same times, I don't normally eat at the same times, and on weekends, I have more time to myself, which if too much time, I battle the urgees and the cravings for food more.
Today was no different that what I just explained. I woke up a hour or so later than normal, I didn't have all my foods prepared, I needed to do groceries, and the tempations are on a much higher level than when I am at work, Monday to Friday.
So to make sure I don't screw up the weeks hard work, on days like to today, this is where you need to be mentally tough. You need to stay strong, make the right choices, and of course eat less than normal. I think I did a good job. Anyways, this is what I ate today, here is my meal plan.

820am
2 eggs - 150 calories
1 bagel -220 calories
organge - 75 calories
yogurt - 35 calories

11am
protein bar - 300 calories
granola bar - 100 calories

230pm
small sandwich with salami - ???? maybe 500 calories
yogurt - 35 calories

6pm
turkey - ??? 400 caloriesnot sure, I was eating out of brothers
baked patatoes
carrots -
730 pm
small piece of dessert - ??? 300 calories

1030pm
granola bar - 100 calories
yogurt - 35 calories

Tonights meal was tough. I went to eat at my brothers. It's not easy when you have many courses at your meal. I did the best I could. I ate small portions, I chose my foods well, except for dessert, I did have a small piece, but thats okay, i didn't go for seconds. I went home feeling good. I was happy.

Thats it for today, take care.

March 13, 2009 - I did it, the 400's are back

2009-03-14T08:00:00.000-07:00

Friday the 13th is supposed to be an unlucky day. Thank God for me it wasn't. On this lovely cold chilling morning, I woke up, headed for the shower, but before doing so, jumped on my scale to do my weigh in. My scale only goes up to 504 pounds, so for the past few weeks, I was only able to weigh myself at the clinic. Until Today. 498.5 pounds. You should have seen the look on my face. I have to admit, I was estatic. Not estatic for the weight loss or the fact that I can actually weigh myself at home again, just happy at the fact, that whatever I am doing right now is working, and most of all, I am sticking to my plan this time. I know it's only 2 weeks, but 2 weeks is better than nothing. Right now, 2 weeks is better than anything I have done in over 4 years.
Now it's ok to be happy, but I haven't really done anything yet. I have lost over 20 pounds since the beginning of the month, and you know what, I can gain back all 20 in 4 or 5 day if i don't watch myself.
I just keep reminding myself of my favorite rules, that I will be noting here from time to time.
1. Eat less ( 10 to 15% less)
2. Choose wisely
3. Be active
4. Stay mentally strong.
They really do work you know. Especially the eating less and choosing wisely part. It's a no brainer and I challenge anything looking to lose weight to try it. You can go wrong. The only thing for me now is to step up the be active part. I haven't done much activity this month, I have been really sick with cold and cough, so it's taken away from exercise. I am feeling better each day now and this cold is almost gone.

Here is the meal plan for today

7am
2 eggs - 150 calories
2 kraft singles - 80 calories
2 toast - 180 calories
orange - 75 calories
yogurt - 100 calories

10am
protein bar - 300 calories
apple - 75 calories

130 pm
salami sandwich - guessing around 700 calories
cheese - 100 calories
diet coke - 0 calories

430
can of tuna in olive oil - 180 calories
granola bar -100

730 pm
2 chicken breast - 400 calories
mixed greens - 10 calories
yogurt - 100 calories

1030pm
granola bar - 100 calories

Thats it for today, talk to you soon.

Thursday March 12 - 400's are close

2009-03-13T05:20:00.000-07:00

As each day goes by, I feel my body getting healthier. In just 2 short weeks, the improvements I recognize make me feel happy and mad all at once. Happy that I am finally focused again at regaining my life but mad that I let my body get back to a point where I weighed over 520 pounds.
I always wondered what the percentages were when it comes to losing weight. Was it 50/50 for meal plan and working out or was it more towards the working out or more towards the meal plan. Now after many diets and lifestyle changes in my life. I am confident to say, that is all about the meal plan. I don't care how much you work out, if you eat like crap, your body is still going to be crap. I would even go as high and say is 75% meal plan, and 25% exercise. Thats just my opinion anyways.

My meals for today included

7am
2 egges - 150 calories
2 toast - 180 calories
yogurt - 100 calories
apple - 75 calories
granola bar - 100 calories

1030
protein shake - 300 calories

130pm
2 cans of tuna with olive oil - 300 calories
yogurt - 100 calories
whole grain bagel - 200 calories

thats it for today...weigh in tomorrow
430pm
orange - 75 calories
fibre one bar - 140 calories

730 pm
2 chicken breast - 400 calories
mixed salad greens - 10 calories
olive oil - 100 calories
yogurt vanilla - 100 calories

1030pm
rye and diet coke - 70 calories

March 11, 2009

2009-03-11T17:28:00.000-07:00

I still can't shake off this cold, and it sucks. I haven't really been able to work out all week, and I really need to start. Today my cough has gotten worse, my voice is still not 100%, but I am confident this the near end of my sickness and soon I will be able to get back to the gym and the pool.

I am happy to report my meal plan seem to be working well. This new meal plan is less than 2 weeks old. I enjoy it a lot, but on days like today its easy to get tempted to sway off. I had a business luncheon today a nice italian restaurant downtown, and normally I would have piled up with the bread, appetizers, and so on. Today all I kept thinking was, choose wisely, stay mentally strong. As the waitress came to take our orders, those words kept coming into my head, and It worked. I ordred a nice meal. Stayed away from bread, pasta, soft drink and alcohol, things I didn't really need, and I left the luncheon feeling great.

Well here we go, today meals consisted of

7am
protein shake - 300 calories
fibre one bar - 140 calories
orange - 75 calories
yogurt - 100 calories

1030am
can of tuna in olive oil - 180 calories
apple - 75 calories

115 pm ( add 25% in calories for restaurants)

veal cutlet - 300 calories
roasted patatoe -200 calories
mixed veggies - 100 calories
cappucino 50 calories

4pm
yogurt - 100 calories
banana - 150 calories

7pm
2 chicken breast cutlets - 400 calories
20 gr cheddar cheese - 100 calories
apple - 75 calories

10pm
1.5 cups of whole grain cheerios - 150 calories
1 cup of 1% milk - 100 calories

thats it for today

March 10 - 2009

2009-03-10T19:23:00.000-07:00

At dinner time today, I sat down and was looking at this box of Fibre One granola bars that I bought this past weekend. I noticed on the back they were 140 calories. I wasn't sure if this was a wise choice of food to buy, so put them down and didn't think any more of it. Later on, for the first time in a while, I was scrolling through the Biggest Loser, Couples show and the first thing I saw was 2 ladies entering their meals for the day in a computer. Just as they were entering in the field of Fibre, the trainer who was standing behind them, pulls out a box of Fibre One granola bars, the exact same box I bought this past weekend, same flavour too. It kind of freaked me out. The trainer on the show did advise the girls to eat those bars and said that they actually provide 1/3 of the fibre reccomended each day. I thought that was kinda cool. So to end my day, I had one.

This is my meal plan for today.

7am
2 eggs - 150 calories
2 slices of kraft singles - 80 caloires
yogurt - 100 calories
orange - 80 calories
2 heart healthy toast - 180 calories

1030am
protein bar - 300 calories
apple - 80 calories

145pm
can of tuna in olive oil - 180 calories
whole grain pita - 100 calories
yogurt - 100 calories
granola bar - 100 calories

430pm
can of tuna in olive oil - 180 calories
apple

730pm
2 chicken breast oven baked - 400 calories
mixed vegetables - 100 calories
yogurt - 100 calories

1030pm
1 cup of 1% milk - 100 calories
multi grain cheerios - 100 calories

See you tomorrow.

March 9, 2009

2009-03-10T04:57:00.001-07:00

Not much to say today. I am still enjoying my meal plan, I am sticking with the same foods each and every day or at least till i get bored of them and then need to find some new selections. I haven't been in too many situations yet that have required me to alter my meals, but i am sure once the nice weather comes around, patio season, I will be outside more and that means more eating out. It will be a challenge for sure. I still got time to figure out what how I am going to combat this.

7am
2 eggs - 150 calories
1 whole grain bagel - 220 calories
2 kraft cheese slices, 1% milk - 80 calories
yogurt - 100 calories

1030am
apple - 75 calories
protein shake - 300 calories

130pm
can of tuna in olive oil - 200 calories
yogurt - 100 calories
granola bar - 100 calories
2 pieces of whole grain bread - 200 calories

415pm
protein bar - 300 calories
orange- 75 calories

7pm
2 chicken breast cutlets - 400 calories
mixed greens - 10 calories
yogurt - 100 calories

10 pm
granola bar - 100 calories
yogurt - 100 calories

thats it for today, till tomorrow

March 8, 2009

2009-03-09T07:07:00.000-07:00

Grocery day today. What to get, what to get.
Today I woke up with absolutely nothing to do. One of those boring Sundays, with no plans whatsover, these days usually end up being the best. Everything is spontaneous. I ended up meeting a friend and his family for breakfast this morning. Was a bit worried if I was going to go overboard considering breakfast is my fave meal of the day. Eggs, sausage, home fries, pancakes, yummy, lol. On my way to the restaurant, I kept thinking, this could get dangerous. Dr. Larry's(family doctor) words kept coming into mind, choose wisely, stay focused. So I did. I ended up having an vegetable omelet, some baked beans, 2 pieces of whole wheat toast. Turned out to be a great breakfast and the calories we in control.

well here are the meals i ate today

8am
yogurt - 100 calories
granola bar - 100 calories
apple - 75 calories

11am
3 eggs - 225 calories
1/2 cup baked beans - 130
cream in coffee ?? calories
2 whole wheat toast - 200 calories

230pm
protein bar - calories
orange - 75 calories

6pm
6 ounces of chicken breast - 300 calories
2 whole grain tortilla's - 200 calories
yogurt - 100 calories
mixed greens - tossed salad - 10 calories

930pm
14 shrimp - 90 calories
yogurt - 100 calories
pear - 75 calories

Today I did a bit of cheating by getting on my scale at home. My scale only goes up to 504 pounds. So without mentioning my actual weight until weigh in day, lets just say I can now weight myself on my own scale. Hopefully my Dr at BMI isn't reading this, cause I know he doesn't like me weighing myself that often. I just can't help it, it helps me with the motivation.

Talk to you tomorrow.

March 7, 2009

2009-03-08T10:47:00.000-07:00

Saturday is the first weekend day of my healthy eating plan. Today was a tough day for me cause my schedule was out of whack. No getting up at 6am, no going to work. Things were going to have to change a bit today. I was readay for it.
I woke up a bit later today than normal, but made sure that I ate within the first half hour I woke up. I started something different today as well. As soon as I woke up, I drank 2 glasses of water, before

7am
2toast - 200 calories
2 egss - 150 calories
orange - 75 calories
granola bar - 120 calories
plain yogurt - 100 calories

10am
protein shake - 300 calories
apple - 75 calories

130 pm
chicken breast -280calories
Mixed Greens - 10 calories
Yogurt - 100 calories
Granola bar - 120 Calories

4pm
protein shake - 300 calories
granola bar - 120 calories

7pm
2 whole grain bread wraps - 200 calories
chicken breast - 5 ounces - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories

10pm
bowl of cereal - 1.5 cups - 170 calories
1% milk - 150 calories

Not a bad day of eating. I was expecting me to fall off the wagon a bit considering that I was Saturday and I had more time to myself. I just kept thinking of rule # 2 and rule #4 of the 4 rules to weight management I adopted. Rule # 2, choose wisely, and rule #4, stay mentally strong. I stayed mentally tough today, and it paid off.

March 6, 2009 - Weigh in day - 510 pounds.

2009-03-07T14:58:00.000-08:00

Today was the first time I stepped on a scale since Feb 27, last Friday. That day was the heaviest I had ever weighed myself in my life. Today was a lot better though, weighing in at 510 pounds. Although I am not going to go nuts and be happy every time I drop pounds, I have to admit I am feeling good to see the number drop, cause really, that's how I am going to measure my sucess in all this.

Today I also visited with my personal trainer Rob Matthews from the BMI Clinic. I was feeling really sick, I have come down with a cold so I wasn't sure if he was going to want me to work out today. Turns out I didn't. Instead we sat down for 20 minutes and had a great talk about my workouts. He gave me a calendar for the rest of the month, asked me to write down my exercise goals for the rest of the month. So I did. He wanted me to combine swimming, walking, exercise bike and strength training. He asked me to set times to each exercise session that is attainable for me. Then gradually build it up each week, by adding more minutes. I haven't filled it out completely, but I did do a rough sketch. Monday, Wednesday and Friady I will pick 2 of those days to do strength training. Sunday and Tuesday and Thursday I will pick 2 of those days to go swimming and since I have a bike at home, I will try my best to start off with 5 minutes each day, then slowly build it up, week by week. I may not be able to get 5 straight minutes on the bike, but even if i do it in 2 or 3 attempts, I will get 5 minutes in. I will try and incorporate some type of walking routine as well. Even if it's just parking further in the parking lots when I go to work, or go to the grocery store, or wherever.

For today, my meal plan was the following:

7am
2 toast - 200 calories
2 egss - 150 calories
apple - 75 calories
granola bar - 90 calories

10am
protein bar - 300 calories
orange - 75 calories

130 pm
chicken breast - 350 calories
Mixed Greens - 10 calories
Apple - 75 calories
Granola bar - 120 Calories

4pm
can of tuna in olive oil- 180 calories
2 pieces of low calorie bread - 180 calories

7pm
2 whole grain bread wraps - 200 calories
chicken breast - 5 ounces - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories

10pm
cereal bar - 90 c
apple - 75 calories

March 5, 2009

2009-03-06T05:20:00.001-08:00

Well, I have to admit, 4 strong days of healthy eating has paid off. 4 down, 18000 more to go, that's considering I live another 50 years.
Each day, I am feeling better and better, and already the body is starting to move better. I can feel the positive vibes and the body is responding well.
I know things are going good when this happens. Last night I was heading to the hockey game. So instead of going to the game hungry. I rushed home, I ate the best possible meal I could witht he foods I had available and the 10 minutes I had to eat. I grabed 2 pieces of whole grain fahita bread, grabbed some cheddar cheese, lean mortadella, made 2 small wraps. Had a granola bar and a yogurt to go along with it, and left for the game.
I brought with me a 90 Calorie cereal bar snack, a apple, and a bottle of water, then after the game on my way home, ate that as a snack as well. It was great. Didn't touch anything at the game at all.
My meal plan for this day includes.

7am
2 toast - 200 calories
2 egss - 150 calories
apple - 75 calories
yogurt - 120 calories

10am
protein bar - 300 calories
orange - 75 calories

130 pm
chicken breast - 350 calories
20 gr of almonds - 120 calories
Mixed Greens - 10 calories
Apple - 75 calories
Granola bar - 120 calories

4pm
can of tuna - 180 calories
whole grain bagel - 220 calories

7pm
2 whole grain bread wraps - 200 calories
75 gr of lean cold cuts - 250 calories
yogurt- 120 calories
15gr of cheddar - 75 calories

10pm
cereal bar - 90 calories
apple - 75 calories

combined with my 5 bottles of water a day, i think this makes for a great day, or at least better than before

If you are trying to lose weight and get your life back, remember too: always choose healthy foods, stay active, stay mentally strong and if you can...eat less(only 10% less)

Talk to you soon.
Rob

March 4, 2009

2009-03-05T07:36:00.001-08:00

Hi again and thanks for reading. Just to let you know, I am writing my blog always for the day before. I have been having computer issues at home so it is much easier for me to do this during the next day.
My third day was great. I can't believe already how much better I am feeling and thats just 3 days of manageable healthy eating. When calculating my calories, I am actually under the reccomended calorie intake reccomeneded to me by my dietician.
Todays meals include:

7am -
2 eggs - 150 calories
2 toast - 200 calories
2 slices of kraft cheese - 100 calories
apple - 70 calories
yogurt - 120 calories

10am-
protein bar - 300 calories
yogurt - 120 calories

130pm
can of tuna - 120 calories
bagel - 240 calories
granola bar - 120 calories
orange - 80 calories

430pm
can of tuna - 120 calories
1 yogurt - 120 calories

730pm
lean pork - breaded - 400 calories
yogurt - 120 calories
granola bar - 120 calories
salad with apple in it - 100 calories

10pm
plain yogurt - 100 calories
granola bar - 120 calories

Thats just over 2900 calories for today...i felt great, wasn't hungry. I am eating a lot of the same foods every day and thats just the way I like doing my meal plan for now. If something works, why not stick to it. For the first time in a long time, I am counting my calories, and I am enjoying doing this. I think it helps a lot. I think its important for everyone to know how many calories they are eating every day. It's important to know your metabollic rate.

Talk to you tomorrow.

March 3

2009-03-04T08:44:00.000-08:00

March 3, 2009 - i figure it's easier for me to take 5 minutes during my work day to do my blogs, so I will always write a blog for a a day, the day after.

Today was a very good day for me food wise. I wish I could say the same thing about my nerves, lol. I guess with that little episode the other night at the hosptial, has got me a bit rattled. I am not only doing my best to eat properly but I also trying my best to not think about what could be wrong with me. My doctor tells me everything is fine, the cardiologist at the hospital told me everything was fine, but for some reason, my brain doesn't tell me everything is fine. It's all good though, I will be fine. Oh and by the way, last night I before I went to sleep, I ate a granola bar, and vanilla yogurt. I wasn't sure if I was going to eat anything last night, but after counting my calories, and hunger being present, I did snack.

My meal plan for today was great. This is what I ate today.

7am - 2 eggs, 2 whole toast, yogurt, banana

1030 am - can of tuna, orange, yogurt, granola bar

130pm - salad, can of tuna, whole grain bagel, apple, cheese

5pm - protein shake,

815pm - 2 pieces of chicken breast ( 400 calories) in salad with cheese, apple, yogurt

I did some walking today during my work day, for about 15 min. I do need to get into the pool though, makes things much easier on me.

March 1 and 2 - First 2 days

2009-03-02T18:33:00.001-08:00

March 1 - 2009

Today I woke up feeling really happy about what was to come. Today I set out to go buy the rest of my groceries, do some shopping and be ready for the weeks to come.

Although Monday was going to be my first official day of my meal plan, I started a bit early and made myself a nice 2 egg, 4 egg white omelet with onions and mushrooms and one slice of Kraft singles. I also added a yogurt and a orange, and a latte made with 1 cup of 1% milk and some espresso. Not bad start t other day.

In the afternoon, I went to the grocery store and shopped around. I went to one of my favorite food stores in Ottawa, Produce Depot on Carling. There I loaded up with many fruits, vegetables and fish. Great store, great prices.

The rest of my day I didn't do anything to exciting. I spent some time with friends, and then around 730pm, I made a decision to go eat one last meal that, a meal where I wasn't going to count the calories, I was just going to order what I wanted and that's it. It proved to be a big mistake on my part, one that I now regret. I ended up ordering some pizza and wings, and I even had dessert. I left the restaurant feeling bloated and full. Not good.

After dinner, now it is 9 pm. I still had some groceries to do. I went to Loeb near my house to get some spring mix salad, bottled water and some yogurt. Afterwards on the way to my truck, I could really feel the meal kick in. I was getting tired easy, I was sweating. I didn't feel good. I got my groceries loaded and went home. Once home, I still had this uneasy feeling that something was wrong. I ended up calling my brother, told him how I felt and maybe it was best I go to hospital and get checked out. Just to make sure. So I did. I got there, and right away they took my blood pressure, which was surprisingly great for me, 138/89, then they asked me a few questions and the admitted me into the emergency room for observations. After about half hour with my heart hooked up to the machine, the cardiologist came into the room, told me everything looked good, but if I wanted, I should stay for a few more hours and just let the machine monitor my heart. So I stayed till lying down in the emergency for almost another 3 hours. The doctor then came back in, told me to get dressed, everything looked fine and sent me on my way. He even called me a young healthy man. He did advise me to go see my family doctor and If I was concerned I could go get a heart monitor hooked up to me for 24 hours.

Anyways, that was my day.

March 2 - 2009

I woke up a bit late this morning due to my extended stay at the hospital the night before. I woke up feeling good but a bit anxious as well. I started my day off right by going into the kitchen, taking my medication, drinking a bottle of water, then cutting up some mushrooms and onions so I could make myself a nice omelet again.
I was running a bit late, I had to be at a clients house by 10am. I grabbed a shopping bag, and threw everything I was going to eat for the day into it. I threw in protein powder for my shakes, I grabbed some tuna in olive oil, a few yogurts, a apple, banana and orange as well. I also grabbed a whole grain bagel. Now the challenge of the day was to eat everything in that bag, space it out accordingly so I don't starve and get hungry.
My next few meals consisted of the following:
11am - 1/2 protein shake, can tuna in olive oil, yogurt
2pm - can tuna in olive oil, yogurt, bagel, fibre bar (110 calorie bar)
5pm - 1/2 protein shake, orange, small handful of almonds
8pm - 2 chicken breast cutlets(200 calories each), spring mix salad, yogurt

It is now 10pm, I am feeling good, but if hunger does come about before I head to bed, I may have small bowl of cereal. I will update tomorrow if I do.

February 28, 2009 - Looking forward to tomorrow - I need my life back

2009-02-28T16:40:00.001-08:00

Hello to everyone. Thank you for visiting my online blog. I never thought I would actually start this but here we go. For those of you who know me, my name is Rob. I have been overweight all my life. I am now 35 years of age and I am thinking enough is enough. JUST DO IT. But how??? Thats the magic question I have been asking myself for the last 20 or so years. I still don't know the answer, but I am determined to find out.
In 2005, I set out to lose weight, get healthy and get my life back. I started a online diary with the Ottawa Citizen which was also published each Saturday in the local section of the paper. I got together with Tony Greco, followed his advice, became of a student of his promotion of health, and in 11 months, I lost over 150 pounds. Then for whatever reason I stopped. To this day I still haven`t figured out why, I went back to my old habits, strayed away with Tony Greco, and gained back all my weight. I started my weight loss quest in January 2005 weighing in at 519 pounds. Here's the link for those interested. http://www2.canada.com/ottawacitizen/leosdiary/index.html

Now it is 4 years later, my weight is pretty much the same. The new quest begins. I hope that this blog will help me. Most of my friends and family are married, and have kids, and it is hard for them to help me as much as they would like too.
I am hoping that this blog will keep everyone who is close to me or even knows me in tune with what I am doing. I am hoping that my friends will take out of their day to read this blog and give me the feedback that I know will help motivate me and inspire me to to not give up. In retrurn I will give it my best fight ever, and win my life back once and for all and stop this obesity from controlling my life.

Right now I am weighing in at 521 pounds. I am a bit upset at this, also embaressed but it is what it is. Now for the game plan is.

I have been going to BMI Medical Institute here in Ottawa, and have been seeking medical advice and consultation from my Family Doctor. My doctor`s advice is simple. Eat less (15% less for now), choose your foods wisely, stay active and stay focused and mentally strong.

BMI on the other hand, has given me the same advice, except for the eating less part. Right now they have set out for me, that I should be eating 3200 Calories a day of food. The way she determined 3200 Calories was by checking my metabollic rate. Which is done at BMI Clinic with a special machine. Metabollic rate is the amount of calories on can eat in a day without gaining weight. It obviously differs in everyone. I reccomend everyone knows what their metabollic rate is.

This week is going to be a trial week for me. I created a meal plan that is around 2800 Calories. If I find myeslf still hungry each day, I will tweak it by the end of the week. I have 400 Calories to play with.

Being active each day is also important. This next week, I plan on being in the pool a few times, I have 3 appointments set up with my personal trainer at BMI. Each other day where I am not in the pool or with my trainer, I will do my best to go for at least a 20 minute walk.

So
1. Eat Less
2. Choose wisely
3. Be active
4. Stay mentally strong.

Sounds easy huh, wish me luck

Tomorrow, I will be doing my groceries. I think I will do this blog on a daily basis for now, and see how it goes from there.

Talk to you soon.

Rob