Peter 14.7 Diary : new me started 27 Feb 07

[Peter 14.7]

WOW and I count cutting wood as exercise. Hard core training there!

My advice is don't sweat 2 to 5kg as I did and then I lost faith and gained more. I should have said, OK, 85kg is so much better than 112kg. Not beat my self up. That the PHYSC stuff anyway.

And us guys can put on muscles easy so kg is only one measure. Think waist size. And as we get older, I am late forties, we put on easier as the metabolism slows down. I think being within 5kg of goal is ok. Gus like Sly Stone and Arnie are buffed but do HGH and good know what else.

Now, having probably said the obvious I think the big area to focus is , ironically , the little things.

Like today, I went to favourite cafe for short time and coffee, on important phone call later and I spent almost all day there working via WIFI. No once I would have had the bad and egg toast not he salad. And scone with the coffee. Oops and add sugar to the 2 coffees. So whilst I did over eat on the lmv tasting tonight, overall, that is fat and protein not sugar and carbs.

So one big meal out is not as bad as three snacks over the day.

TO CLOSE I am impressed you did so much after Cohens as last time I came out weak as kitten - muscle wise. Do you now take any supplements other than multi vitamins, magnesium and fibre?

Peter

[Winterboots]

I am pretty slack with taking supplements or any pills for that matter. On programme I was good with vitamins etc but over the past few months, even the vitamins have gone west. I must start taking them again.

No, I don't stress too much about the few kgs over but am aware that I can't let it be anymore than that. I have reached the big 5 0 so am conscience that it will get harder to lose as the years go on and also there is surplus skin so with my age, I will never be quite as slim or toned as I wish.

I agree that taking time to make sensible choices of what we eat, rather than eating for the sake of eating is half the battle. I love looking at the sweet choices in a café but feel a lot happier when walking out if I know I have taken the healthy choice - preferably just a long black or sharing a healthy choice.
WB

[Peter 14.7]

Date: W4 D3 Friday 21st Feb 2013

Todays Weight: 99.9kg (no change)
Body Fat 29.0% (no change)
Water: 51.8% (no change)
Total CM Lost: n/a

Note to self: snacking on lamb not good.

Breakfast: 8:45am Omelette with zucchini and ricotta
Snack: 9:30am 2 Coffee
Lunch: 2:30pm Crackers and Cheese
Snack: 4:30pm
Snack: 4pm
Dinner: 6:30pm

Fluids: 1 herbal Tea, 2 coffee, no water so far much

Exercise: ………….
Deviations: ……….

[Peter 14.7]

Originally Posted by Winterboots

I agree that taking time to make sensible choices of what we eat, rather than eating for the sake of eating is half the battle. I love looking at the sweet choices in a café but feel a lot happier when walking out if I know I have taken the healthy choice - preferably just a long black or sharing a healthy choice.
WB

I like sharing bit. Often all you want is taste when it social sharing. Peter

[Peter 14.7]

Date: W4 D4 Saturday 22st Feb 2013

Todays Weight: 100.4kg (gain 0.5kg)
Body Fat 29.1% (gain 0.1%)
Water: 51.7% (loss 0.1%)
Total CM Lost: n/a

All BAD but not as bad as it seems. Last night I made slow roasted pork with crab apple jelly sauce. Took all day and delicious. We had that with asparagus, baby carrots and a potato cheese pie. All stunning. Best meal I have ever made. Had friends over and drank 1/2 beer.

Gained 0.5kg but only 0.1% BF so not that bad but then I had Bad Saturday.

Saturday I feel in to my old world of early start at a mens sbreakfast and busy hard day so ate the breakfast but not the juice and cornflakes but yes to the bacon and one fried egg, sausage and white roll etc.. It was not even very good to eat.

Then I worked all morning loading hay with no water at hand and did not lunch until or drink water until 1pm. Lunc was crackers and cheese and a cold chicken sausage. I had planned to work another 2 hrs but then my mum had a fall and went to her ( ok but rattled) and then got a bit depressed (mum not diet) and shared a pear cider with wife and some pickles and cheese. Note: no real protein so far.

Dinner was 2 chicken sausages and two small potato in the fire with cream cheese/yoghurt and bacon bits. Again no protein. Finished 1/2 Beer.

SO.....This morning I am at 101.0kg another gain 0.5kg and a gain of 0.2% BF and loss of another 0.1% Water.

What have this told me: If I don’t plan meals:

1. I eat easy what is in fridge.
2. I don’t eat enough protein
3. I don’t drink enough water.

More later but cohens is truly now a lifestyle not a diet any more if I want to make change!

[Peter 14.7]

Date: W4 D5 Sunday 23rd Feb 2013

Todays Weight: 101.0kg (gain 0.5kg)
Body Fat 29.3% (gain 0.3%)
Water: 51.6% (loss 0.2%)
Total CM Lost: n/a

Ok, line in the sand time. Back on track.

Breakfast: 8:30am Yogurt and Peach
Snack: 11:30am Crackers
Snack: 1:30pm Plum
Lunch: 2:30pm Fish light fried in cracker crumbs with squash (fish over grams)
Snack: 4:30pm Crackers
Dinner: 6:30pm Home made meatballs soup beef and pork with Cohen’s veg’s in clarified beef stock.
Snack: 8:10pm Herbal Tea

Fluids: 2 herbal Tea, 1 coffee, 2 litre water.

Exercise: No much.
Deviations: Overgrams on lunch and dinner.

OK back on track and my new goal is 89.9kg. A loss of 10kg plus the added 1kg. Feel good and pleased I came back on ok and feel better than the poor choices yesterday. Lets hope we have lost 0.5kg or at least 0.3kg

[Reenna]

Hi Peter, I noticed you are having pork? Are you modifying your diet then? I just had another AHA moment yesterday when I realized that we need to be vigilant always if we want to keep the weight off. There is no end to this program since it's a lifestyle change and not a diet per se.

[Peter 14.7]

Originally Posted by Reenna

Hi Peter, I noticed you are having pork? Are you modifying your diet then? I just had another AHA moment yesterday when I realized that we need to be vigilant always if we want to keep the weight off. There is no end to this program since it's a lifestyle change and not a diet per se.

Yes i am modified but I am not advocating that. This is more for my personal balance.

Last time I was rigid, to the gram, and time, and got fixated. When I came off, I was LOST! as my reefed was late and I got back in to physical work. Collapsed etc...Feel like a prisoner set free after 20 years inside.

Then when I restarted, twice, when I deviated a little due to unavoidable life and travel commitments, then I got despondent and gave up again for a time I could be pure cohens.

I have since accepted....that time will never come...

So this time I am working to the program but allowing sensible modification

i.e. if I don't have ricotta I have cheddar but not brie cheese.
If I eat out I get Cohens friendly salad but not to the gram which I would do.
So low fat pork from a organic farmer I know cooked by me is being allowed.

I know this all means like goals will take longer but as you said, i am seeing it as lifestyle, not diet like last time.

Regards Peter

[Peter 14.7]

Date: W4 D6 Monday 24th Feb 2013

Todays Weight: 100.7kg (loss 0.3kg)
Body Fat 29.3% (no loss%)
Water: 51.6% (no change%)
Total CM Lost: n/a

Well, a surprising result as no BF moved but hey, it is all out of whack.

Best thing I recommitted yesterday without any stress or might as well give up . That is important

Breakfast: 8:15am Egg and Crackers and Tom
Snack: 11:30am Crackers
Lunch: 12:45pm Chicken Salad (cohen friendly but added I poached egg) 1 cracker squash (fish over grams)
Snack: 4:30pm Crakers & some home made zucc pickles and slice cheese.
Dinner: 7:30pm 2 x wraps with low fat lamb with tom, onions, yoghurt and mint, lettuce.
Fluids: 3 herbal Tea, 2 coffee, 2 litre water.

Exercise: Some packing boxes. Walking,
Deviations: Overgrams on lunch and dinner.

[Peter 14.7]

Date: W4 D7 Tuesday 25th Feb 2013

Todays Weight: 100.2kg (0.5kg loss)
Body Fat 29.2% (0.2% loss)
Water: 51.7% (0.1% gain)
Total CM Lost: tomorrow is one month

A very good result especially considering dinner was wraps.

Now if you think I am cheating, I repeat, I am not. Last night I was invited to a social event with a healthy supper. Choose to eat that BUT said no, 4 TIMES to cake. Had two wraps being small and healthy to offset any urge for cake. Today we have a good result.

Breakfast: 8:15am Egg and Crackers and Sauerkraut
Snack: 9:30am Coffee
Lunch: 12:45pm Homad Made Beef Soup and some Lamb meat and crackers
Snack: 4:30pm Fruit
Dinner: 6:30pm Corned Beef, Potato Pie, asparagus , little carrot
Fluids: 1 herbal Tea, 3 coffee, 2litre water.

Exercise: Loading wood.
Deviations: Grams and Dinner not cohens.

I had planned to have steak but shop closed and wife has corned beef so have to wear the salt. Expect no loss. Hopefully no gain.

[Peter 14.7]

Date: W5 D1 Wednesday 26th Feb 2013

Todays Weight: 100.1kg (0.1kg loss)
Body Fat 29.0% (good 0.2% loss)
Water: 51.8% (0.1% gain)
Total CM Lost: tomorrow is one month

Ok 1 month done as whilst stalled for a half week, I am happy. 8kg gone has made all the difference in clothes, fitness, stress, etc. and I have not been so rigid I fear coming off Cohens. I have reformed my eating and said no to many really bad foods and when needed too, chosen the good ones.

My goal week 5 is to stay at 100.0kg as I have a pony club camp this weekend which means BBQ and non cohens food but lots of activity. This is my life so making wise choices here and staying 100kg is sign I can do the same when 90kg and even 85kg.

My café treat today was just that a treat but spending today hard work so goal is to burn those calories big time. So to those following me, don't fret! I am in control.

Breakfast: 8:15am Yoghurt & Peach
Snack: 10:30am Bacon and Egg Cibatta Roll with Avocado
Lunch: 12:45pm Skipped
Snack: 4:30pm Fruit
Dinner: 5:30pm Beef stew with cabbage in tom passata sauce, little yoghurt
Supper: Coffee with cracker topped with 1/2 slice of corned beef and cheese

Fluids: 2 herbal Tea, 3 coffee, 2 litre water.

Exercise: Cutting wood, unloading wood, loading camp gear , lots...
Deviations:. Bacon and Egg Roll.

[Peter 14.7]

Date: W5 D2 Thursday 26th Feb 2013

Todays Weight: 99.3kg (0.8kg loss)
Body Fat 28.8% (good 0.2% loss)
Water: 51.9% (0.1% gain)
Total CM Lost: tomorrow is one month

Todays result highlights the benefit of physical activity. Despite a sensible but off program bacon and egg roll ( mind you café quality) and a dinner not to the gram, because I was active hard most of the say I lost almost a kg and confirmed it good loss, with a 0.2% BF drop.

As stated: my café treat today was just that a treat but spending today hard work so goal is to burn those calories big time, and it worked. This reinforces, that for me, any hard activity on pure cohens is not advisable.

Today in the city for an interview and no real exercise so will have to be diligent.

Breakfast: 8:15am Yoghurt & Peach
Snack: 10:30am
Lunch: 12:45pm
Snack: 4:30pm
Dinner: 6:30pm
Fluids: 1 herbal Tea, 1 coffee, aim for 2 litre water.

Exercise: ?.
Deviations:. ?.

[Reenna]

Congrats on the 8kg loss, Peter! I've decided to keep a food diary starting tomorrow so I can be aware of what I put in my mouth since I'm going on endless circles being good on weekdays and totally tripping up on weekends! Unfortunately for me, I have to be 100 pct compliant if I want to see a loss.

[Peter 14.7]

Date: W5 D6 Monday 3rd Feb 2013

Todays Weight: 100.8kg (bad 1.2kg gain)
Body Fat 29.3% (bad 0.5% gain)
Water: 51.6% (bad 0.3% loss)
Total CM Lost: tomorrow is one month

Been off line at Pony Club Camp with Daughter. Great weekend with lots of physical efforts so I let things relax (had wine, cook etc.) and happily, only gained a 1.2kg but I expect that to drop back tomorrow. Very stiff and sore from 50min bike ride and many long walks supporting daughter, parking car etc.

Be good today with in reasonable variations.

Breakfast: 8:45am Egg and Crackers
Snack: 10:30am Coffee x 2
Lunch: 12:00pm Chicken and Corn Soup home made.
Snack: 4:30pm Fruit with low fat goats cheese and crackers with lf goats cheese.
Dinner: 6:30pm Steak Over grams, potatoe salad, walnuts, fetta, celery, some little chutney
Fluids: 2 coffee, 2 litre water.

[Peter 14.7]

Originally Posted by Reenna

Congrats on the 8kg loss, Peter! I've decided to keep a food diary starting tomorrow so I can be aware of what I put in my mouth since I'm going on endless circles being good on weekdays and totally tripping up on weekends! Unfortunately for me, I have to be 100 pct compliant if I want to see a loss.

Hi Reenna, Agree only 100% gets results. As you can see I am presently stuck with a pony club camp for three days and eating the healthy albeit not cohens dinner tonight.

Need to get fixed again if I will move from 100kg to 90kg in another 4 weeks. Maybe that is the trick" set another found week goal for 90kg.

Peter

[Peter 14.7]

Date: W5 D7 Tuesday 4th Feb 2013

Todays Weight: 100.0kg (good 0.8kg loss)
Body Fat 29.0% (good 0.2% loss)
Water: 51.8% (ok 0.2% gain)
Total CM Lost: still yet to measure

Even though I ate non cohens tea I have lost much of what I gained over the weekend which proves how much certain foods bloat you up. Being camp I socialed with cheese and crackers and wine and even whisky. Also cakes but not my favorite. Other than cheese most was store bought and full of bad things. Bit today we have great result. Late start so totally out of wack today re hrs between meals. DO my best and hold the line and hopefully…...get back under 100.0kg

Breakfast: 10:15am Scrambled 1 ½ Egg and Fried Tom and Onion and little Feet Cheese
Snack: 11:30am Coffee
Lunch: 12:00pm Chicken and Corn Soup home made.
Snack: 4:30pm Peach
Dinner: 8:00pm Cheese and Crackers and Pickles
Fluids: 2 herbal tea, 2 coffee, 1.5 litre water.

Exercise: No much really.
Deviations:. Overgrams

[Peter 14.7]

Date: W6 D1 Wednesday 4th Feb 2013

Todays Weight: 99.5kg (good 0.5kg loss)
Body Fat 28.9% (good 0.1% loss)
Water: 51.9% (Ok 0.1% gain)
Total CM Lost: still yet to measure

Today result is very pleasing as I was out and about and dinner was a late night snack really. I do need to buy some chicken and beef and cut to portions as when you don’t have that at hand, you deviate, ever so slightly. Lunch is fish.

The difference is it is would have been very, very easy to add toast instead of crackers for breakfast. Then you need butter. Then and then and bingo….. no loss all for the sake of a piece of dried bread! And there it is… it is was a fresh baked baguette with good French cheese then OK!! that is worth the kj but square, coles bread with std. butter? Yuck.

Breakfast: 10:15am Poached Egg and Raw Tom and Suc Picles and Crackers
Snack: 11:00am Coffee
Lunch: 1:30pm Fish crumbed with 1 cracker and fried zucc, squash, leek in little butter.
Snack: 4:30pm Plum & Crackers
Dinner: 6:30pm Home made Meetballs in Tom sauce and little cheddar cheese
Fluids: 1 herbal tea, coffee, Only at best 1.5 litre water.

Exercise: Farm Work
Deviations:. Dinner

[Peter 14.7]

Date: W6 D2 Thursday 6h Feb 2013

Todays Weight: 98.4kg (high 1.1kg loss)
Body Fat 28.5% (high 0.4% loss)
Water: 52.1% (good 0.2% gain)
Total CM Lost: still yet to measure

No idea why today's result was so good. I even checked twice thinking the (electronic) scales were stuck, but no, a 1.1kg loss which I can only ascribe to keeping on program except dinner (which was not that bad) and a few hours of hard farm work.

So today awake hungry, which I never do, so I added more protein to the breakfast being late and needing energy.

Breakfast: 10:30am 2 Poached Egg and Fried Tom and Onion and ½ small baguette with some butter.
Snack: 11:00am Coffee
Lunch: 12:30pm Crackers and Slice Cheese and Cofee
Snack: 4:30pm
Dinner: 6:30pm Roast Chicken, home made gravy, potatoes, begs ( spinach, zucc, carrots) and nectarines spiced in rum desert
Fluids: 1 herbal tea, 1 coffee, aim for 2 litre water.

Exercise: More Farm Work
Deviations:. Dinner and Breakkie

[Winterboots]

Great lose today Peter and 10 kg down.. Well done for balancing life!
WB

[Peter 14.7]

Thanks WB. I do feel in control this time when last time I feared what would happen when I came off. Today I have a publicity launch then a drive to Melbourne and back so need to talk lunch. Last night was treat with friends over and tonight the same as is tomorrow lunch so need to balance it all well.

Peter