Peter 14.7 Diary : new me started 27 Feb 07

[Peter 14.7]

Date: W3 D1 Wednesday 12th Feb 2013

Todays Weight: 102.4kg (good 0.2kg loss)
Body Fat 29.7% (good loss 0.1%)
Water: 51.3% (great gain 0.1%)
Total CM Lost: n/a

Well I didn’t think I would lose much if at all after having a deviation lunch salad and almost full, no fat, t bone steak and cheese on one set of crackers but I did. I am more active but still!

It is really good as it gives me faith for reefed and that I can live lean after cohens this time. Had a drama yesterday with my mum ending up in hospital. Able to manage stress and diet was encouraging. She is back ok.

Breakfast: 9:00am Egg and Crackers .
Snack: 10:00am Coffee
Lunch: 2:00pm Chicken Salad ( lettuce, tom, sauerkraut cabbage, mayo dop)
Snack: 4:45pm Peach
Dinner: 7:00pm School BBQ (1 sausage yuck, carrot pieces, celery pieces, small amount of dip. Small piece hard parmesan cheese)
Supper: 8:30 Apple with cheddar cheese, 2 crackers and ricotta and half tomato.

Fluids: 2 herbal Tea, 2 Coffee, 1.5 litre water. Lost count

Exercise: A bit of walking.
Deviations: Dinner but I said not to a lot more like cake, veg burger, bread, sauce, heaps of food.

[Peter 14.7]

Date: W3 D2 Thursday 13th Feb 2013

Todays Weight: 102.3kg (poor 0.1kg loss)
Body Fat 29.7% (no loss 0.1%)
Water: 51.3% (no gain 0.1%)
Total CM Lost: n/a

One sausage and it all goes to ruin!

Now I know sausage is not real meat but the combination of fat, salt and good knows what else must be bad as a full Cohens pure day was wrecked by that and some dip. Yet I didn’t eat much dip only two scraps on celery!

Rubbish food for the first time and we see the results. Tasted terrible too. Also overcrackered thinking it willkill hunger WHICH it did but the social atmosphere got me to relent. NOTE to me on that!

Breakfast: 8:15am Yoghurt .
Snack: 10:00am Coffee
Snack: 12:00am nil
Lunch: 2:30pm Cracker with Ricotta and Sauerkraut
Snack: 4:30pm Nectarine
Snack: 4pm Crackers
Dinner: 6:30pm Lamb Chops Fat removed to gram and cauliflower.
Supper: 7:00pm Mango

Fluids: 3 herbal Tea, 2 Black Coffee, 2 litre water.

Exercise: Not much
Deviations: Lamb is not approved meat.

Lets see how we go>!>!>

[Reenna]

Wow Peter, I wish I was as organized as you. I really should make a food diary but I'm too lazy! I know it helps us keep track of everything we put in our mouth.

About the sausage, well, as they say here, tomorrow is another day!

[Peter 14.7]

Originally Posted by Reenna

Wow Peter, I wish I was as organized as you. I really should make a food diary but I'm too lazy! I know it helps us keep track of everything we put in our mouth.

About the sausage, well, as they say here, tomorrow is another day!

Reenna, DO THE DIARY. I can honestly say my success first time, 35kg in 20 weeks and this time is due to this diary.

My Previous restarts and fails had no diary.

I don't know the physcology of it but it is like another you , the slimmer you , is talking to the existing you. Hence, you can see where I talk through the decisions and justify or not and learn form each one. You cannot fib or forget or ignore when it is in black and white. Like yesterday I had lamb. My own lamb we slaughtered last week. Had 2 small cps last night. Today only lost 0.2kg and no BF. Lamb being fatty even when lean.

For me this time I and allowing minor deviations. No cake or bikkies or desert but a reasonable healthy lifestyle I would lead after Cohens. It is fascinating how little extra I need to eat to gain weight or no loss. I intend to use this in reefed and do a reefed diary which i did not do last time.

FYI I have std. word format I insert each morning and then edit the post during the day to update. Not that hard takes 5 minutes to edit. Overall say 20 min.

Thanks for the encouragement. Peter 14.7

[Peter 14.7]

Date: W3 D3 Friday 14th Feb 2013

Todays Weight: 102.1kg (ok 0.2kg loss)
Body Fat 29.7% (no change?)
Water: 51.3% (no change)
Total CM Lost: n/a

Well lamb is fatty and I guess that is why I lost 0.2kg but not body fat. No great but ok. Got some serious work today so manage the intake but hope for a 0.5kg loss day!

Soooo close to goal one.

Breakfast: 8:15am Poached Egg, Mushrooms, Tom, Crackers
Snack: 9:30am Coffee
Snack: 12:00am Crackers
Lunch: 12:30pm Tuna Slaad, cohens veg with mayo but over grams
Snack: 4:30pm Nectarine
Snack: 4pm Riccotta on Crackers
Dinner: 9:30pm Fish Fried with Leek and Squask in little butter with crumbed crackers.

Fluids: 1 herbal Tea, 2 Coffee,2.5 litre water.

Exercise: Loading and unloading hay bales, scooping horse poo and cleaning paddocks. Loading and unloading wood from ute.
Deviations: Over Grams and extra Ricotta bit very active and need to manage that load.

Extra food but lots exercise???

[Peter 14.7]

Originally Posted by Reenna

Wow Peter, I wish I was as organized as you. I really should make a food diary but I'm too lazy! I know it helps us keep track of everything we put in our mouth.

About the sausage, well, as they say here, tomorrow is another day!

For give me Reenna.... you have lost SO much , please take my advice as friendly not prescriptive. Peter

[Peter 14.7]

Date: W3 D4 Saturday 15th Feb 2013

Todays Weight: 101.7kg (good 0.4kg loss)
Body Fat 29.5% (good 0.2% loss)
Water: 51.4% (good 0.1% gain)
Total CM Lost: n/a

Very happy with a 0.4kg loss especially as it combined a 0.2% bf loss. Must be that exercise as I am stiff and sore all over.

Breakfast: 10:00am Fried Egg, Tom, Crackers
Snack: 11:30am Coffee Apple
Snack: 12:00pm Coffee & Crackers
Lunch: 3:00pm Tina Salad leftover.
Snack: :3 30pm Nectarine.
Dinner: 7:30pm Roast Chicken ( breast and little thigh and roast garlic and suchinni) over garam won chicken and a little skin.

Fluids: 1 herbal Tea, 2 Coffee, 2.5 litre water.

Exercise: Horse Riding, Cleaning up Poo, Building Compost Heap,
Deviations: Roast Chicken Over grams, skin and thigh.

Resisted home made velvet cupcakes for desert. Don't really want it but the social aspect was huge.

[Peter 14.7]

Date: W3 D5 Sunday 16th Feb 2013

Todays Weight: 101.4kg (ex 0.3kg loss)
Body Fat 29.5% (no change)
Water: 51.4% (no change)
Total CM Lost: n/a

Opps! Ok chicken over the allowance and trying the skin was not good for BF but still a 0.3kg loss? This confuses everything as I was active yesterday? I guess, as I feared the home scale are not that perfect.

All going in the right way. Mindset is good: made fresh baked bread today with my wife home-made jam for daughter and sleepover cousin. Didn’t try any. I guess I have accepted to lose and even stay on the same weight, I have to make a choice of what to eat. Rather have roast chicken then jam.

Breakfast: 9:30am Yoghurt
Snack: 9:30am Coffee
Lunch: 1:00pm Eggs Benedict (poached egg on silver beet, roasted tomato & onion, and Crackers) 1.2 teaspoon hollandaise sauce.
Snack: 4:00pm Apple
Snack: 4pm
Dinner: 6:00pm Slow Cooked Lamb Neck in can tom and onions and mushrooms (visible fat removed, estimate on grams)
Supper:

Fluids: 3 herbal Tea, , 1.5 litre water. Diet Coiral in water. 2 coffee

Exercise: Building Timber Racks
Deviations: Hollandaise Sauce, Lamb Dinner & Grams.

Why the lamb? well it is my own lamb and I really want to try it but I have used Cohens veg and will be having small serve. But lamb is fatty and home grown is worst but I have drained fat once.But I expect minimal to no loss today.

[Peter 14.7]

Date: W3 D6 Monday 17th Feb 2013

Todays Weight: 100.7kg (huge 0.7kg loss)
Body Fat 29.3% (big 0.3% loss)
Water: 51.6% (good 0.2%gain)
Total CM Lost: n/a

OH YEAH!!! Didn’t expect that, I even weighed three time.

A large 0.7kg loss dispute the deviations for pure Cohens. Sooo encouraging for life after diet. I did think yesterday no BF loss was weird for the big 0.3% today may be a catchup.
Back on the tools today. More exercise.

Breakfast: 8:45am Egg & Crackers and some Sauerkrat
Snack: 9:30am Coffee
Snack: 12:00am Nectarine
Lunch: 12:30pm Homemade Chicken Soup with Cohens Vegs.
Snack: 4pm 2 small cubes Fetta and Tom on Crackers
Dinner: 6:30pm Lamb and Tom Casserole ( cohens veg)
Supper 10:00pm 2 Crackers and Nectarine ( after meeting)

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

Exercise: Stacking Wood
Deviations: Time between BF and Lunch and late supper and Lamb.

[Peter 14.7]

REWARD POINT 1 HIT: 100.7kg is what i weighed in Jan 2009 so I could say I have put back time 4 years. For my health, heart and etc... I have. Now a reward, not food, hummmmm......Peter


PS I really want to crack the nineties!

[Peter 14.7]

Date: W3 D7 Tuesday 18th Feb 2013

Todays Weight: 100.4kg (good 0.3kg loss)
Body Fat 29.2% (good 0.1% loss)
Water: 51.6% (no change)
Total CM Lost: n/a

Not bad after late supper and deviation versus a lot of exercise. Muscles sore and a little cramp so need more water. Water is all over the place being busy.

Breakfast: 8:45am Yoghurt
Snack: 9:30am Coffee
Snack: 12:00pm Nectarine
Lunch: 2:30pm Roast Chicken Meat Salad ( tom, sauerkraut, two types lettuce, smidge hot english mustard, mayo)
Snack: 4:30pm Peach
Dinner: 7:-0pm Lamb Chop with Pan Friend Shaved Onion and shredded Zucchini.
Snack: 8:15pm Crackers and Herbal Tea

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

Exercise: Building storage Frames, Cleaning Up Horse Poo, Exercising Daughters Horse, lading Wood in Ute.
Deviations: Over grams on Salad for vegs, Not all chicken breast. Lamb.

[Winterboots]

Well done for being "less of you" since 2009 - a great feeling I bet. The eighties are not that far away. Enjoyed that post also on food alternatives - certainly plenty of ideas for maintainers.
WB

[Peter 14.7]

Date: W4 D1 Wednesday 19th Feb 2013

Todays Weight: 100.4kg (no change?)
Body Fat 29.1% (good 0.1% loss)
Water: 51.7% (good 1% gain)
Total CM Lost: n/a

Ahh god bless sophisticated scales.

Normally a no loss after so much exercise would be depressing but I did have lamb and I did lose 0.1% BF so that indicated put on muscle and lost fat. Considering how sore my muscles are I believe that theory has merit.

Still a small loss would be nice. No lamb. Have beef for dinner tonight. But again, no way I didn’t lose fat and 0.1% is usually equal to 0.3kg then I would say that is right.

Do cm check end of this week.

Breakfast: 8:15am Boiled Egg and Crackers
Snack: 9:30am Coffee
Snack: 11:00am Nectarine
Lunch: 1:45pm Chicken Salad ( cohens but over grams and a bit oily)
Snack: 4:30pm Crackers
Dinner: 6:30pm Home made beef and pork mind meatballs in simple tom sauce. Grams over and meet balls somtaines some rice flour and cheese.

Fluids: 1 herbal Tea,1 Coffee, …litre water.

Exercise: Loading and Unloading Wood WAS CANCELLED. Some cleaning of yard.
Deviations: Oil in Salad and over grams. Dinner

Ok, big deviation today and the exercise, nada happended. We could gain tomorrow. Feel full not stuffed but now chins full.

[Peter 14.7]

Originally Posted by Winterboots

Well done for being "less of you" since 2009 - a great feeling I bet. The eighties are not that far away. Enjoyed that post also on food alternatives - certainly plenty of ideas for maintainers.
WB

Thanks, I just want the nineties in KG, to hit! Phycological lock on being in only two figures weight i.e. 98kg.

Yeah that web link was good. I think they are called "life cheats" ways to live life better by getting around things. Which one was best in your opinion.

I know personally always pop my own popcorn for daughters movie night and at $2 a bag is makes $30 worth of bought popped AND I know what went into it. Olive oil not palm oil, or dusting icing sugar over corn syrup fructose.

Peter

[Winterboots]

The options I hadn't really thought of was swapping sour cream with greek yogurt. I tend to make greek yogurt so have it on hand so will give that a try. And also low-fat cheese and feta. I have never really eaten a lot of feta but tending to do so more in recent months. The fact I don't tend to eat as much feta as I would normal cheese is another positive as cheese is one of my failings - along with almonds - one handful is never enough

With regards to #1, my weekend breakfast (I make my weekends special) I love bircher muesli - soaking rolled oats in lemon juice/water overnight, adding yogurt, grated apple, pumpkin and sunflower seeds topped with fresh fruit - bliss!!.

I don't think I could replace my iceberg lettuce salad with spinach salad however I do have a recipe for kale chips but haven't really looked or come across kale in the supermarket.

What are you keen to try?
WB

[Peter 14.7]

Me?

Well the local Fetta Cheese is Goats from Meredith Dairy and it is delicious. A little bit goes a long way taste wis and the oils left over is great for cooking. Not a salty fetta bite.You can buy it in Coles.

Almonds never been a fan but I should be. Kale chips are good but expensive.

Love a great bircher muesli..... like you are making. I note the absence of the traditional orange juice ( sugar) and cream (fat). I like your recipe better.

Baby spinach is very good on many things and even good lite fried. Lots flavour.

Regards Peter 14.7

[Winterboots]

I have just realised that this week, due to weekend leftovers, I have been adding chopped spinach to my breakfast omelette, reducing the lettuce quantity that it sits on. Funny how you can do things without realising.

That is one thing that I have learnt on maintenance, looking at different ways of making meals more healthy. There is many articles around on healthily eating and I think by being lighter, I am more interested, willing and accepting of advice.
WB

[Peter 14.7]

Date: W4 D2 Thursday 20th Feb 2013

Todays Weight: 99.9kg (awesome 0.5kg loss)
Body Fat 29.0% (good 0.1% loss)
Water: 51.8% (good 1% gain)
Total CM Lost: n/a

WHOA WHO!

Big Loss and BF so all real deal good. In the nineties baby but need ot be good today to lock it in.

Breakfast: 8:45am Yoghurt
Snack: 9:30am Coffee
Snack: 12:00am
Lunch: 12:30pm BOUGHT borad bean salad on ricotta with some crisp bread
Snack: 2:30pm Peach
Snack: 4:30pm Crackers
Dinner: 7:00pm too much Hoe made Cohens Friendly Chicken Soup + Crackers + pus I snacked on lamb I made in slow cooker

Fluids: 1 herbal Tea, …litre water.

Exercise: Unloading and loading ute with wood and collecting horse poo and chain saying say 30 min of stumps.
Deviations: Lunch and snacking on land and over grams

OK, my home grown and killed lamb is delicious but so fatty. Being on cohens the snack pieces feel ike I coated my mouth with oil! Of well> i should not have snacked. I had very large bowl of soup and didn't need it but did.

May pay tomorrow?!?!?

[Peter 14.7]

Originally Posted by Winterboots

I have just realised that this week, due to weekend leftovers, I have been adding chopped spinach to my breakfast omelette, reducing the lettuce quantity that it sits on. Funny how you can do things without realising.

That is one thing that I have learnt on maintenance, looking at different ways of making meals more healthy. There is many articles around on healthily eating and I think by being lighter, I am more interested, willing and accepting of advice.
WB

How much did you lose WB. I cannot see your ticker? Peter

[Winterboots]

Peter, I originally lost just over 30 kgs, entering maintenance land in May 2012 from memory. I stabilised around 2kg heavier from end of refeed weight, which I put down to constant training for the Mt Kilimanjaro climb (gaining muscle). So for the past 18mths have been constantly around 2 - 5 kgs above goal but since Christmas, a little heavier due to a couple of trips to Europe and getting out of routine due to festive season. The past month, due to knowing that I was going to go back on plan, saw me letting my guard down a lot more than usual so ended up 5kg more than my stabilized weight.

I have been pleasantly surprised to see 3kgs gone in the past week and hope to lose a few more even with bringing back the training for the next 1/2 marathon in May.

I will get my ticker back but it will most likely be a short 5kg one.
WB