Day 1 over and over and over again? OR Oops I did it again...

Motivation:

The motivation of the day comes from my mp3 player while on the elliptical:

"God Is A DJ" by Pink

starting in the middle of verse 2.....
So open your mouth and stick out your tongue

You might as well let go, you can't take back what you've done

So find a new lifestyle A new reason to smile

Look for Nirvana Under the strobe lights

Sequins and sex dreams

You whisper to me

There's no reason to cry

If God is a DJ

Life is a dance floor

Love is the rhythm

You are the music

If God is a DJ

Life is a dance floor

You get what you're given

It's all how you use it

You take what you get and you get what you give

I say don't run from yourself, man, that's no way to live

I've got a record in my bag you should give it a spin

Lift your hands in the air so that life can begin

If God is a DJ
Life is a dance floor
Love is the rhythm
You are the music

If God is a DJ
Life is a dance floor
You get what you're given
It's all how you use it

Get your ass on the dance floor

Diary:

D: [brace yourselves - hold on to something, like a corner post or heavy furniture] 3 Lite Beers, 2 KFC® Snackers, 1 Popcorn Chicken, then for some reason, got home and didn't feel satisfied, and still a little buzzed, so I decided a bowl of cereal would put the perceived need to rest. More later in the Notes section.
=====
B: eggs and sausage links
S: protien bar
L: homemade chili & peanut butter sandwich, xs energy, vitamins
S: cubed chicken and mayo
g: elliptical 1.87 miles, 374+ calories, walk 1 mile, sauna


Notes:

Soooooo, yesterday afternoon I got it in my head that it would be ok to stop by the old watering hole and have a beer or so, and ended up staying there a little longer than I had desired, and had the large beer instead of the small one and then got hungry and stopped by KFC (which is rare, even in the olden days) and then went home. Needless to say, I didn't get much productive down last night, and was not satisfied.

This morning one of my cheerleaders gave me a good talking down about the empty calories and bad choices that I made. I didn't see that coming, but took my licks from her. After the scolding, I looked up my damage:

3 Lite Beers = (Calories = 200, Fat = 0g, Carb = 9g, Protien = 3g)
2 - KFC® Snackers (Calories = 320, Fat = 16g, Carb = 31g, Protien = 14g)
1 Popcorn Chicken (Calories = 560, Fat = 31g, Carb = 34g, Protien = 36g)
TOTALS (Calories = 1,810, Fat = 63g, Carb = 123g, Protien = 74g)

Then for some reason, got home and didn't feel satisfied, and still a little buzzed, so I decided a bowl of cereal would put the perceived need to rest.
Cereal & Soy Milk (Calories = 310, Fat = 6g, Carb = 57g, Protien = 15g)

So that is not good. It isn't the end of the world, and certainly won't make a big dent in the long term. (This is a drop in the bucket compared to what I USED to do.) HOWEVER it isn't in the core habits that I have been doing, and if I work my ass off (as Pink puts it) in the gym, how can I justify undoing the good during the day by consuming 1000+ empty calories?

Now, see here! I am not saying that having a beer or two is wrong (hey, I am a single bachelor male in the city who needs to have social interaction with my peers! This is an important part of life, in moderation.), it is just that I didn't plan very well for this event and had some lousy priorities. So what will make this not happen again, during the "2006 Challenge?" Here are the items that I need to consider so that I can enjoy myself:

1) Drink the smaller beers (12 oz). Three small beers at 96calories is do-able. Three large beers at 200cals is difficult.

2) Eat better choices. For example, Onion Soup is 150 cals, Hamburger is about 260 cals and a
Side Salad is around 100 cals (or less).


Thinking about it I reallized that I have slowly but steadily slid on my plan, and need to reset my meter and go through a refresher course on my calorie intake and my weekly plan. I will need to spend some time on the mathematics and go through the weekly meal list again so that I know I am doing the right thing and staying on target. So, in essence, my diversion last night might be a good thing that gets me back on course.

The picture on this page shows an example page for "Tuesday". It lists some of the core things that are part of the habits. Just for review (good for me to do right now)

1) 6 meals per day (approx every three hours).

2) Use your BMR (Base Metabolic Rate) number - mine is 3062.74 - and your TDEE (Total Daily Energy Expenditure) number - mine is 3675.29 to determine the number of calories you should be consuming to keep your metabolism going. Take the number and subtract 500 to 1000 calories to have a caloric deficit to ensure that you are taking in less than you are putting out. (This should result in weight loss). I am going for a total calorie intake of 2500 per day (with some give and take) to make a deficit in my calories. It is important to not go too far, as your body NEEDS fuel to keep itself going and the metabolism strong.

3) You *should* try to have the majority of your calories in the beginning of the day, and taper off as the day goes on. The first 4 meals would be bigger (more calories) than the last two.

4) Try to have a balanced variety of Protien 45.00%, Carb 30.00% and Fat 25.00%

5) Excersice Daily

6) Drink water (up to 64oz, if possible.) I am a little low on this, as I am consuming (for sure) 34oz.

Tonight I will need to look at the spreadsheets again and look at what i have prepared, what I eat, and make sure they match up. I will try to share these with you, when I can.

One more thing, many have asked if they can share this blog with their friends and others. I say go ahead, if you wish. I think it would be presumptive of me to "advertise" my blog via an email blast, but am considering doing so. Now that I think of it, I won't. If you want to, that is fine with me.

more later...

Chazz