This is week 2 of my 6 week diet eating one meal a day. See Week 1. My highest weight last week was 185 lbs, my lowest weight was 181.2 lbs.
Monday 25th July 2016
This is an interesting start to Week 2. According to the scale I’m only .2 lbs lighter than my starting weight of 185 lbs.
This was only a 25 minute walk so I must have picked up the pace.
Yesterday evening I had the start of some lower back pain, and before I went to bed I used some pain relief gel and took some ibufen.
It seems to have done the trick. My left knee however, feels tight. Hope fully it will ease up as the morning progresses.
I’ve taken a week off work to look after the children while my wife is away on a course.
It’s fantastic but it reminds me of the struggles with weight loss, or actually weight gain I encountered while I was a stay at home dad.
At the time I had four children ranging in age from 1 to 6 years old and I was around food all day long.
It was very easy to eat a bite of food here and a bite of food there. To make matters worse the children would leave food and not wanting to see it go to waste, I would eat it. Needless to say, over a period of time the cumulative effect was plain to see. I got fat.
This diet was my response to that. It made decision making easy. Unless it was a scheduled meal time I wouldn’t eat. I didn’t have to go through a long process of rationalisation or justification. If it wasn’t my evening meal (or lunch at the weekend) I wouldn’t eat.
Of course I failed at this quite a few times, but eventually I was successful more than I failed.
Today the kids are eating early because we have things to do this afternoon and this evening. They’re having pizza and I so desperately want a slice. But it’s not my meal time.
Instead of walking around the forest, I walked around some fields and pastures for 25 minutes. It’s not quite the same as tearing around the forest tracks, but it’s better than nothing at all.
My thoughts are starting to turn to my evening meal. As of right now, with my wife being away, I’m thinking of having bacon and eggs.
Dinner: Bacon, eggs, tomatoes and bread.
I was going to make the works and include mushrooms, sausage and beans but it’s too close to bed time.
Dessert: Muller Light x 2.
… and I ate them using one of these as a spoon:
That bacon was salty. I can’t stop drinking. I’m sure I’ll look bloated as hell in the morning.
I’ve just finished my final set of body weight exercises to bring my total to 100. I did 50 press ups and 50 dips. I did the first 30 press ups in 3 sets of 10 to ease my back in gently. The dips didn’t cause me an issue.
Tuesday 26th July 2016
It’s cool out in the forest this morning but the sun is trying to break through the thin cloud cover.
I’m pleased with the way my diet went yesterday and the scale weight is beginning to drop after the extra eating at the weekend.
Could I have skipped the bacon and eggs yesterday evening to provide a bigger deficit? Maybe. But I wanted to get some protein into my system. I want to lose weight for sure but I don’t want to lose muscle.
Maybe I could have eaten a giant salad with a big hunk of tuna, and on a different occasion I might, but I would have felt cheated, which isn’t good for the mental game. Diet adherence plays a bigger part than we allow for.
35 minutes a quick pace. A good walk.
Dinner: Quiche, jacket potato and salad.
This was basically half a quiche, 2 baked potatoes with butter and twice as much salad as you can see on the plate. I should also mention that the salad had some mayo added to it.
The salad was sweet and filling. Hopefully it will give me some much needed fibre!
I need to be a little bit careful now. I’m edging slightly towards overdoing the volume of food. I used to limit my evening meal to what I could fit onto one plate – and these are big plates – but somehow I’m now going back for seconds. I’ll probably get away with it, but it definitely warrants a raised eyebrow.
Dessert: Muller Light. 3 satsumas.
To finish the day off I did 50 squats and 50 dips to meet my minimum of 100 body weight exercises per day.
Wednesday 27th July 2016
It’s going to be another busy day so I’m up early to get a head start.
The scale weight is dropping as expected at the midweek point. It wanted to register 182.8 lbs but just tipped over to 183 lbs.
I don’t want to focus too much on the scale weight. I want to make sure I stick to my eating plan and find my success and reward in that.
Dinner: Pork and apple sausages, potatoes, carrots, broccoli and gravy.
Very tasty. Very filling.
Dessert: Just one Cornetto*
…and five marshmallows.
*This probably only means something to Brits of a certain generation.
The last few walks have been devoid of sunshine. I had to hunt for it, but I found some eventually. I was actually glad to stop long enough to take this picture because I was walking at a pace quick enough to cause me to breathe hard – I refuse to slow down for the hills.
I’ve spent the last 45 minutes fitting some resistance exercises in between the chores.
I’m still cautious about my lower back so I did my press ups in sets of 10. In total I did 100 press ups.
After that I did dips in sets of 25 and again, I did 100.
I’ve been meaning to exceed my minimum total of 100 per day for a while. I feel like it changes things up and adds a degree of interest. It almost feels like a challenge within a challenge.
It’s been a pretty good day today. I ate a few pieces of fruit as the day progressed but I didn’t drink nearly as much tea or coffee as I usually do.
I have no clue how any of this will reflect on my scale weight tomorrow but it will be interesting to see.
Thursday 28th July 2016
It’s funny that I weigh more today than I did this day last week buy it’s honestly of little concern to me.
I’m eating at deficit and I am burning fat. The rate is variable and not always obvious but this is where time plays its part.
It would be easy to pretend that this never happened. It’s certainly nothing to get flustered over, and in the grand scheme of things it won’t matter.
But I thought you should know I broke the chain today.
Last week I introduced the notion of using a diet adherence tracker as a way to motivate myself to stick to the eating plan. It also serves as a way to get back on the plan quickly if I fall off.
This afternoon I was preparing some bacon…
…to add to the Chilli con Carne I’m making. Unfortunately only two rashers made it into the chilli, the third made it into my belly.
Like I said, it won’t matter in the long run, unless of course it triggers more off-plan eating.
That’s why I like the tracker. I was annoyed that I had to break the chain, but I was immediately able to start a new one.
There’s no shame attached. I’m only human… and so are YOU, so don’t beat yourself up if you have a momentary lapse, just aim to recover quickly.
Dinner: Chilli con Carne, white rice, salad and crusty bread.
You’ll start to see the same meals as part of my diet as the weeks roll along. It will get repetitive but that’s not such a bad thing.
The bacon, at least what was left of it made all the difference. Mostly I think it’s the bacon fat that was left over from frying.
Dessert: Muller Bliss Corner. It’s the first time I’ve tried one if these. I was pleasantly surprised.
More walking. Love it. It’s as easy or as challenging as I want it to be. I tend to let my mood dictate the pace. I don’t feel any pressure to go all out to set distance or speed records. I think this makes it more enjoyable and I know I keep coming back to this, it’s sustainable.
In the last 45 minutes I completed the body weight exercises I wanted to do. I did 100 press ups in 4 sets of 25 and 100 dips in 4 sets of 25.
Before I head off to bed, I thought I’d mention that I bought a couple of bottles of Bulmer’s Cider. I plan to drink at least one of them on Saturday evening. Partly because I feel like I deserve it and partly to show that there’s no reason to avoid alcohol while dieting.
See you tomorrow.
One last thing before I go…
I didn’t let my mistake earlier derail my whole day. I stayed on plan for the rest of the evening. Something to feel good about. 🙂
Friday 29th July 2016
Thirty minutes of early morning fasted low intensity steady state cardio. Otherwise known as walking the dogs.
You can dress this stuff up however you like, but it boils down to being active and moving your body.
As a reminder, I started walking rather than running after I tore the cartilage in my left knee in 2012. I was running in this very forest when I felt a sharp burning sensation across my knee joint.
I had some keyhole surgery to trim away the damaged tissue and since then I’ve tended to avoid running.
I do run, but rarely for the sake of exercise. I might start again at some point, but for now I find walking works well enough.
For the first time in a while I felt that my lower back might be getting better. This is something I’ve been hoping for because I want to return to Judo.
I went back for a one session last year but I didn’t go back after that because I needed to concentrate on finishing a two year teaching course.
I can’t have been working too hard here because I had time to smile for the camera. 🙂
So this afternoon, thinking my back would be OK, I went through some drills and quickly found out that my back was not OK.
I’ve developed some tightness in the muscles around my S1 L5 joint. I’ll heavy dose with some pain killers and see if it eases.
Dinner: Pork and apple casserole with baked potato and vegetables.
I won’t win any prizes for food presentation or photography, but I won’t lose any sleep over that.
I’ve been smelling this slow cooking for hours and it was very nice and very filling.
Dessert: Choix bun.
Cream cakes can’t be diet food!
Another great 30 minute walk in the forest. I think it’s great that getting fitter and leaner brings me out into this environment.
Here’s another picture I took at the end of the walk as the sun was about to dip below the line of trees on the horizon.
The back pain has eased off a touch so I finished my day with one set of 50 dips. Earlier this morning I did one set of 10 press ups followed by 2 sets of 20. I’m glad I got them done before I hurt my back.
See you tomorrow with my official weekly weigh in, measurements and progress picture.
Saturday 30th July 2016
Lunch: Tomato soup and bread.
It’s lovely to have something to eat for lunch. Eating at this time of day becomes a ritual after decades of eating this way. However, I knew before I ate this that I would be hungry. I’m not sure what quantity of soup I’d need to consume to blunt my hunger, but this isn’t it.
Dinner: Chicken and vegetable curry with basmati rice and naan bread.
I’m starting to rotate around to the same old food we usually eat. The children like this meal and it’s a great way to get them to eat vegetables. This curry has onions, spring onions, garlic, peas, carrots and potatoes.
Dessert: Ice cream.
This was my only walk today so I made it 40 minutes. I should have waited slightly longer after dinner because the food was heavy on my stomach.
I’m going to get on with my exercises shortly but I wanted to mention my weight, stats and pictures as I didn’t have time earlier.
I’m pleased with the result. I wasn’t sure if get the big drop in weight I usually see around Thursday or at the latest, Friday. I’m pleased of course, but it wouldn’t have worried me too much because I know I’m making progress from the measurements.
There’s a significant reduction in the numbers over the two week period and my jeans are getting looser.
I think there’s a difference in the pictures too. It looks to me like the belly fat has reduced and the muffin tops look tighter.
I also notice that my chest has become less flabby and slightly tighter.
The changes aren’t dramatic right now but it has only been two weeks. I tend to lean out from the extremities first and the last places to see fat loss are around my midsection.
And dare I say it? This could be wishful thinking, but I feel like I can see some evidence of chest development. Maybe.
Just finished 100 tricep dips in 4 sets of 25 and now I’m going to drink a couple of bottles of cider while I read a book.
Sunday 31st July 2016
As expected there’s an increase in weight that takes into account the extra eating I do at the weekend. It’s nothing to be alarmed about. In fact tomorrow morning the number could be higher.
Today will be another 2 meal day. I haven’t decided what to have for lunch yet, except to say it won’t be soup!
Lunch: Cheese on toast with cherry tomatoes. I told you it would’t be soup.
With some Pringles.
Followed by an apple.
Dinner: Steak pie with mashed potato, curly kale, carrots, baby sweetcorn and gravy.
In full disclosure, there was too much potato. I ate two thirds of it. I also decided to forego dessert.
This was my only walk today but it was a good one at 40 minutes in duration.
I finally finished a post that I meant to write much earlier. I wanted something that gives a little bit of context for people who have never visited before. I also wanted somewhere to keep a brief summary of the results of the six week diet. I recognise that some people aren’t interested in the minutia of my daily life, they only care whether the diet works, and that’s fine.Here it is: One Meal a Day for Six Weeks
I could easily have let today slip by without doing my exercises, but I didn’t want to end the day and the week with a failure.
I did 25 press ups this morning and I’ve just completed the other 75 to reach my target of 100 for the day.
In summary, I’m really pleased with the way the week worked out. I’ve been at home looking after the children all week and it’s been hectic and at times stressful. For the week ahead I’m back at work and find it much easier to curb the desire to eat. The familiar pattern of fluctuating weight is evident already. the dance of the scale weight will continue I’m sure, but what I really want to know is how my work trousers fit when I put them tomorrow morning..
Thanks for reading.
See you tomorrow for Week 3