What did I eat?

Day 51: Work trip in South Beach + Diet = Possible?

by Mike Vifquain on January 31, 2010

I attempted to do the impossible, again.  This time I had to attend a tradeshow in South Beach Miami.

How did I do?

Well I didn’t hit the gym, as the little Art Deco hotel I was staying in wasn’t fitted with a gym.  I did manage to walk a ton, including several miles on the beach and boardwalk.  I think my cardio was fine.

Eating, on the other hand, was a little more difficult than Vegas.  I managed to eat healthy, when I ate.  I didn’t have much time to eat more than 2-3 meals a day.  Breakfast just didn’t happen.  The seminars started at 9am, and I was out until at least midnight each night.  I managed to eat well for lunches, as they were catered by the event and had plenty of healthy choices.  Dinner was either Sushi, Italian or Mediterranean.  Yeah, I had a roll before the meal or rice with my sushi, but my portions were in check, I never cleaned my plate and drank plenty of water.

So why did I not losing any weight?

Confession time

On the drive home from Miami, I stopped by Hooters and ate 10 wings + fries and water.  As if the water made a difference at this point.  Why did I do this?  I have no clue.  I was hungry and Hooters was right off the Interstate.  Why didn’t I order the blackened chicken sandwich like I have in the past?  I have no clue.  I wish I did, but I didn’t.  In all honesty, the wings didn’t satisfy me like they have in the past — but I still ate them.

Did I mention the ass-killing, atomic explosion of greasy liquid and random shart chunks  I felt this morning while dropping my morning poo?  I know, disgusting but a damn reality of eating Hooters wings.  It was like a muddy Niagara Falls flowing out of my ass.  My body was clearly even more unhappy with my food choice than I was.

Where do I go from here?  I get back on the wagon and work even harder this week to offset this indiscretion.  I know, I have to work out a full week, to burn the surely 3000+ calories that I ingested last night at Hooters.

I’m starting to feel like one of those fat guys that complains about not being able to lose weight, while he is downing a 2-liter bottle of “Diet-Rite” cola.  I mean, it’s diet – right?

Here I am, day 51 of my journey and frustrated with myself. I’m down only about 18-20lbs, instead of the 30-40lbs I should be. I’m way off target-pace and need to make a change.

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Day 46: Airplane food, motivation and progress

by Mike Vifquain on January 26, 2010

Airplane Food

As you already know – I travel A LOT with work.  In addition to the setbacks, there are some nice fringe benefits. Like airplane and hotel miles, frequent flyer upgrades and so on.  With the economy the way it is, I’m happy to use any and all of these extra benefits!

On my recent trip to Vegas I was upgraded to first class.  Usually the food is crap and nothing to write about.  However, on this flight I was pleasantly surprised.  The menu was really healthy, and tasted great!

US Airways First Class Meal

US Airways First Class Meal

  • Spinach Salad with grape tomato and candied pecans
  • Grilled chicken breast with artichokes and roasted tomatoes
  • Polenta
  • Sesame seed roll

I’ve been on many of these flights and usually its an unappetizing sandwich, some sort of fish or pasta.  The rest of my flights didn’t have the same luck as this one, but i figured I would give kudos where kudos is due.  Even if it is only 1 flight out of 100.  Maybe they will read this and get the hint for future meals.

Motivation

I’m already pretty motivated in my weight-loss goals.  I’ve blogged about it before, so it’s no secret.  I am a very positive person and try not to focus on the negative in life’s situations.  I realize everyone isn’t like me.  There are many people so traumatized with low self-esteem and being overweight that they tend to see the negative in everything. I want to let you know that anyone can do this!

Nomatter your life situation, you can lose weight.  There is no miracle pill or quick diet that will do it for you.  You have to make a decision to change your life and work towards that goal.  It’s no different than the Average Joe who decides to save money to buy the car or house of his dreams 10 years from now.  Start by cutting out late night snacking.  Make a pledge to yourself not to eat within 3 hours of bed time.  Next, walk more.  Take a stroll around the mall, or choose the stairs over the elevator one day.  In this case baby steps can mean a lot!

Progress

I was 358lbs less than 5 years ago.  I know what it’s like to be morbidly obese.  I know how much it sucks to hold your breath to tie your shoes.  I know the intense knee pains you get after walking from the car to the grocery store entrance.  I know how fat people are treated by general society.

I also know how much of a struggle it is to maintain weight loss.  Several years ago I lost an amazing 152lbs in just under 8 months, only to gain back 100 over the next few years.  In December, I made a pledge to myself to drop the fat for good, and do it right.  As of my last weigh in I am 288lbs, 70lbs less than my highest weight all those years ago.

My progress is much slower this time.  I am making better choices with my food, while still enjoying what I eat.  If I have pasta one night, I know the next day I have to eat super lean protein and plenty of leafy greens.  I don’t get bent out of shape or down on myself when I do stray.  I start over the next day and forget about the past.

You can too!

I know I’ve rambled on quite a bit in this post, but I hope you understand that you aren’t the only one struggling.  Keep your head high, stay positive and accountable to yourself.  You can do it!

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Weight-loss & Workout Day #6 | adding weights

by Mike Vifquain on December 16, 2009

Burn baby, burn!

Oh yeah.  It’s finally coming together.  Cardio + weights = one tired, but pumped, Mike!  My workouts have gotten better over the last few days so I decided to add weight training into my routine faster than anticipated.  It was a last minute decision.  It just felt good.

While flexing my man-flab for all the hotties in the gym, I was feeling really good about myself and the progress I have made in a short time.  Yeah, I said progress.  30 minutes into my elliptical session I wasn’t as winded and my heart rate was getting more under control.  I had energy.  I started to think rather than the 50-60 minutes of cardio, I could cut it short to 35 minutes and get in 25-30 minutes of weight training.  I know weight training helps burn fat during muscle recovery, which is my goal. I’m sold.

35 Minutes on Elliptical – 668 calories burned (edit: 568 calories burned, bad typo!)

My favorite lift of all is dumbbell curls. I started with a small circuit plan.

3 x 12-15 dumbbell curls, 20lbs

3 x 12-15 tricep extension (behind the head, both hands on dumbbell), 40lbs

3 x 15 Extended leg bench crunches

I rotated from one to the other, then rested for a minute after each cycle.  I didn’t start with a lot of weight as I wanted to be able to function the next day.  No craziness or over-exertion for my first day of lifts.  It felt good to pump my muscles again.

My diet was spot on as well.  I ate more, a lot more.  At least it felt like a lot.

Meal 1: 3 egg omelet with spinach, feta and green onions.  cottage cheese & fresh pineapple.  Coffee

Meal 2: grilled chicken breast, 1 slice whole wheat toast

Meal 3: Stuffed Green Pepper (leftovers from night before)

Meal 4: Blue Diamond Almonds, smoked.  20 pieces

Meal 5: Stuffed Green Pepper (Hey, they were REALLY good!)

Meal 6: 2 tbsp Naturally More Peanut Butter

Estimated Calories: ~2250 – 2500

I had to force myself to eat.  I drank plenty of water as well.  I think I’m going to start counting my calories in a little more detail.  I need to know the amount of protein, fat and carbs I am consuming.  Does anyone have recommendations for the best online tracking program?

Ladies, let’s not get too excited, but I will be posting another topless progress photo later today.  Please direct your fan mail to the comments section!

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Weight-loss & Workout Day #5 | Stuffed Peppers Recipe

by Mike Vifquain on December 15, 2009

Do all Mondays have to drag on and on?

NOPE!

For the first time, in a long time, I woke up looking forward to the new week! My weight loss progress has started, I’m beginning to be much more active and my kids have noticed the change.  Sunday night, My daughter said to me: “Daddy, I’m really glad you are back in the gym. I like you being healthy.”  Those few words meant so much to me.

She noticed, and reinforced my decision.

Monday started off with a healthy breakfast:

Coffee, 2 eggs scrambled, oatmeal with strawberries and plain wheat toast.

After an early start and productive morning, I chose to workout over my lunch break.  45 minutes on the elliptical later, I burned 736 calories and kept my heart-rate noticeably lower than the previous days.  The muscle pains were subsiding and I had more energy.

Crunches, I must do crunches.

Keeping a promise to myself, I finished off my workout with 3 sets of crunches.  This time I did 18 per set.  I will learn to like these things yet!

I’ve started to notice how others look at me while working out.  The really fit women in the gym almost look disgusted.  It’s as if their eyes are saying “How could he let himself get so fat?” or “Please don’t get on the machine next to me.”  The bulky-buff guys pretty much look through me, as they have to walk around me.  Then I get mixed signals from some of the overweight people doing just as I am.  I notice those who are clearly not trying and just going through the motions, while reading a magazine, to make themselves — or someone in their lives — feel better.    Then there are others, like myself who are clearly sweating, giving me the thumbs-up.

I look at the senior citizens in the gym and am amazed.  From the frail, grandma-like woman walking on the treadmill to the former-drill-sergeant looking man in better shape than most of the guys there.  I applaud them for their effort and dedication to staying healthy so late in life.

Monday finished off with a really healthy, and organic, dinner.  I decided to make stuffed green peppers.  For this I needed to get a little creative.

Stuffed Green Peppers

Here are the ingredients:

  • 4 medium-sized green peppers
  • 1/2 yellow onion chopped
  • 1lb ground turkey
  • 1.5 cups cooked brown rice
  • 3tbsp Extra Virgin Olive Oil
  • 1 box POMI strained tomatoes (26oz)
  • 5 leaves fresh basil
  • 1tbsp dried oregano
  • 2tbsp minced garlic
  • salt and pepper
  • 1/4 cup water

To start I made a fresh tomato sauce.

Heat 2tbsp Olive oil on low in skillet.  Sweat minced garlic until it sizzles, then 15 seconds longer, making sure not to brown or toast the garlic. Once you smell the garlic add the strained tomatoes and stir.  Add oregano and basil (break/rip by hand before adding).  Heat to a boil, stir and reduce to simmer.  Cover for 30 minutes. stir and remove from heat.

Brown the turkey, adding the onion half way through. drain and set aside to cool for a few minutes.  After cooling, combine turkey, onions, 1 cup tomato sauce and brown rice into a bowl and mix thoroughly.

Next, prepare the green peppers by cutting off the tops and removing the seeds from inside.  rinse.  In a pot, add enough water to fully cover the peppers, add salt and bring to a boil.  Once boiling, add the green peppers, making sure to keep them submerged (push them down with wooden spoon).  Drain and remove to cool when full color, bright green (about 3 minutes). Pre-heat the oven to 350

Arrange the peppers in a glass baking dish, standing up. add remaining olive oil to inside of peppers. Spoon turkey and rice filling into each.  Top with a spoonful of tomato sauce on each, adding the rest of the sauce and water to the base of the dish.

Pop in the over for 40-50 minutes @ 350 and enjoy.

I hope you enjoy this recipe.  I don’t know the exact nutritional info, but if I had to guess it’s about 350-400 calories per pepper, with tons of protein!

You will notice I post a lot of recipes, and maybe even some pictures of my creations.  I do enjoy cooking and if I can create a healthy meal along the way, even better!

How are you doing on your progress?  Have you decided to start your resolution early and change your life?

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Workout Day #3 Update

by Mike Vifquain on December 12, 2009

My knees!

So the day started off very lazily.  I woke up at 1pm!  Yeah, I know – how did I manage to sleep that late?  I have no idea.  I’m guessing the workout from the night before tired me out.  Either way its 100% ridiculous.  A grown man should not be sleeping in that late.

So, back to the story.  Once up, I took some multi-vitamins and made breakfast.  A quick breakfast, as it was so late in the day.  I got dressed and planned to hit the gym, after my days errands.  I popped off a few sets of sissy push-ups (feet on the ground and my arms on the coffee table) and went on my way.  At around 6pm I call the gym to check their hours and a bombshell was dropped:  Kids club is closed at 2pm on Saturdays.  The gym is ruled out, I have my kids.  So instead I figured I would do sprints and lunges done at home

I stopped for a quick dinner, the kids were starving.  Johnny Rockets, grease heaven.  I ordered a garden salad (no cheese) with tuna and they got the greasy food with fries.  The manager was nice enough to get me plain tuna, instead of the tuna salad they have pre-made.  I also had a piece of wheat toast.

Next up was the grocery store.

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Workout Day #2 Update

by Mike Vifquain on December 11, 2009

Tired, exhausted, relieved.

I have just returned from the gym, for the first time in quite some time.   I was able to squeeze in 55 minutes on the Elliptical Machine. My original intention was to start slow with 30 minutes of a moderate pace, the “fat burn” setting.  However, 15 minutes in I was feeling good so I changed the setting to 45 minutes on the “Random” setting.  I hit 40 minutes and decided “what the hell,” so I extended it an extra 5 minutes.  At that point I definitely needed the cool down.

816 calories burned.

Is that right?  Am I really in that bad of shape?  I am.

I noticed my heart rate started creeping into the high 160′s, so I slowed the pace down until it dropped to 150.  I went through this cycle a few times and actually felt good that my heart rate was able to drop within a few minutes.  I’m obviously no fitness genius here, but I do know it’s a good thing when your heart rate can drop to normal rather quickly.

What did I eat today?

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