Month 1 Days 1-15: DONE

Goals:
1. Form a habit of clean eating..I'm in a cutting phase COMPLETED
2. Incorporate moderate cardio for 15 days straight NOPE

Month 1 Days 16-31: IN PROGRESS

Goals:
1. Start planning and performing a weight lifting split.
2. Do a cardio session every other day no matter for how long.
3. Tweak my macros to be closer to 40/40/20
4. Continue to track my meals and up my calories from 1700 to 1800.
5. Keep eating and drinking clean.
6. Drink more water throughout the day.


Month 2 Days 1-15: PLANNING

Goals:
TBA

Month 2 Days 16-30: PLANNING

Goals:
TBA

DAY 1

Healthy clean eating - COMPLETED 1/1
Elliptical - COMPLETED 1/1

Height - 5'8"
Starting Weight - 168
Starting BF% - no clue, probably mid to high 20's

Well today I had a bit of a messed up sleep schedule which put me off on my calorie intake today. I still managed to eat healthily and portion off my meals. I just hope I can get a good night's rest tonight so I won't have this problem. As for cardio today, I got on the elliptical which is a start.

Tonight I went to Buffalo Wild Wings to watch the TN/LSU game and it sure was a thriller. I could care less who won since I'm a fan of neither, but I had a good time nonetheless. It felt good to be one of the only people in that place to be not drinking alcohol and not eating their unhealthy food. Normally, I would have been excessively indulging in both. Go me.

Tomorrow I plan to put the measuring tape to good use so I can get a good feel of where I'm starting at and to measure progress every week. I guess I should be aiming for around 1700-2000 calories a day. Of course I'm not sure at this point what would be the correct amount, but I have these first 2 weeks to get a start on figuring that out.

Today's Meals consisted of:

ATW Whey Protein (1 oz), 1 Banana (average)
PWO

Quick Oats (1/2 cup), 2% Milk(1/2 cup), Sweet & Low (2 packets)
I might add some fruit here as well and use Skim Milk instead.

Boneless, skinless Chicken Breast Tenders (4 oz), Horseradish Sauce (1 tsp)
Need a little more with this. Hmm..

Toasted Wheat Bread (2 slices), Large egg (whole), Large egg (egg white)
Definitely a nice snack.

Fresh Broccoli (1 cup), Salmon Steak (4 oz)
I'll probably add another vegetable here.

Wheat Bread (2 slices), Honey Ham (2 slices), Horseradish Mustard (2 tsp)
I know I should keep the carbs to a minimum late in the day. I'll try to substitute cottage cheese and some nuts here if possible.

Calories - 1264; P/C/F - 35/42/23

DAY 2

Healthy clean eating - COMPLETED 2/2
Elliptical - COMPLETED 2/2

Starting Weight - 168
Today's Weight - 166 (water weight)

Well I didn't get my measurements done today. I'll definitely do it tomorrow. My sleep schedule is still totally messed up from Sunday. That night I decided to go to bed early around 9pm and to my disbelief I woke up at 1am and couldn't get back to bed until around 9am. So for the past couple days, I've been up all night-day. So today I had my first meal at 1:30pm, which means it's hard to eat enough calories in hopes of being able to go to sleep at a normal hour.

Wednesday, I should be able to get back into a normal schedule, so I can eat more. I should have a pretty busy day which is unlike most days I have...LOL (change is coming). I have to go help a friend set up some real estate stuff on Excel and do a bunch of filing and alphabetizing which should be just great fun. And then it's weekly bowling with the guys, except I won't be drinking this time around.

Before I started this journal, I would go out almost every night of the week and go to a restuarant for happy hour or to a bar to watch sports or to a party. Unfortunately, I can't do that anymore to the extent that I want to. I'm trying really hard not to go out and drink...it's very hard.

I've come to the conclusion that no craving, whether it be bad food or alcohol, will make me feel as good as me having the body I desire. That's not to say that it's easy or is going to be easy. This is why I have a journal.

Today's Meals consisted of:

Quick Oats (1/2 cup), 2% Milk(1/2 cup), Sugar Substitute (2 packets), 2 Large Eggs (whole), Wheat Bread (2 slices)

1 Banana (average), Boneless, skinless Chicken Breast Tenders (4 oz),

Salmon Steak (6 oz), Fresh Broccoli (1 cup)

Boneless, skinless Chicken Breast Tenders (4 oz)

Whey Protein (1 oz)

Calories - 1270; P/C/F - 41/32/27

DAY 3

Healthy clean eating - COMPLETED 3/3
Elliptical - COMPLETED 3/3

Starting Weight - 168
Today's Weight - 166

Well I joined a 30 day Clean Eating Challenge (http://forums.johnstonefitness.com/showthread.php?t=20872), so I'll have some extra motivation and accountability, which is the kicker.

I did my measurements today. Suprisingly, I didn't know it was this bad, compared with what I used to be. I'm doing something about it, so I feel great about myself.

All Measurements are in inches.

Neck: 14-1/2
Shoulders: 46-1/4
Chest: 39
Arm (left): 13-3/8
Arm (right): 14
Forearm (left): 11-3/8
Forearm (right): 11-3/4
Wrist (right): 6-3/4
Wrist (left): 6-3/4
Waist (exhaled): 39
Waist (inhaled ): 38-1/4
Hips: 39-3/4
Thigh (left): 24-1/2
Thigh (right): 24-1/2
Calf (left): 14-1/4
Calf (right): 14-3/8
Ankle (left): 9-1/2
Ankle (right): 9-1/2

I'm not sure if I did these right or not, but I'll measure in the same place, the same every week, so it shouldn't matter. I used to have a 33 inch waist in high school. Hmmm. But I was skinny fat, so whatever. I've pretty much always been skinny fat. Meaning, I look skinny, but I've got a gut and handles that you can't see. Last time I was skinny skinny without all the excess was in 4th grade. So this has been a long time coming.

My sleep schedule is coming along, and I hope that tomorrow I'll be back on track again. It used to be that I could drink some beers before bed, and it'd help me fall asleep. The last time I had alcohol was on Sept. 24, 2005.

Well I didn't get to go over to my friend's house today. He forgot today was Wednesday, so we rescheduled for Thursday. I did, however, go bowling tonight. It took a couple games to get in the rhythm, but once I got in it, I was smokin'. Only problem I had was leaving the 9 and 10 pins, which made it harder since I have an awkward hook and the fact that I can't straight bowl worth shit. I should have had higher scores tonight, but there's always next Wednesday, and I'm not too worried about it since it's a hobby, and there are a lot of commas in this sentence, and it will stop now.

Confidence, Motivation, and Willpower are at an all-time high.

If you noticed these past 3 days, I've upped the calories. I'm slowly being able to eat more. Ideally, I'd like to eat around 1700 calories, and stick with it for a week and see what happens. Then adjust accordingly, losing about 1 lb a week.

Today's Meals consisted of:

Quick Oats (1/2 cup), 2% Milk (1/2 cup), Sugar Substitute (2 packets), 1 Large Egg (whole), Wheat Bread (1 slice), Whey Protein (1 oz)
Calories - 459

Chicken Breast Tenders (4 oz), Cottage Cheese (1/2 cup)
Calories - 235

Wheat Bread (2 slices), 1 Large Egg (whole)
Calories - 215

Wheat Bread (1 slice), Tuna (6 oz), Mustard (2 tsp), Horseradish (2 tsp)
Calories - 300

Salmon Steak (6 oz)
Calories - 246

Fresh Broccoli (1 cup), Whey Protein (1 oz)
Calories - 128

Calories - 1583; P/C/F - 51/25/24

Thanks for reading, come again!

DAY 4

Healthy clean eating - COMPLETED 4/4
Elliptical - COMPLETED 4/4

Starting Weight - 168
Today's Weight - 164 (probably more water weight)

I upped my calories today. YAY!!! I still need to add some more veggies though. DOH!!!

Well I had a good night's rest even though it took me forever to go to sleep. Maybe I should be more active during the day. I woke up at 1:15 PM today. I still managed to eat all my meals today which I feel is a great accomplishment. I ate them all in 1/2 a day, and I hope to never do that again.

This afternoon I helped my friend form a filing system for his home business, and I got all his paperwork and files setup. Efficiency is the key. I also made a little money off of it which is always nice.

Well my friends wanted me to go to a party tonight, but I declined. I just felt like it wouldn't be a party to me, because I wouldn't be drinking. I know I shouldn't feel like that, but that's the way it is for now. It was a beer/Jager party. This Saturday I've got another friend's birthday party. That's two weekends in a row now. We'll have two kegs minimum and at least 300 jello shots. I won't be drinking, but I will attend. I'll be walking around with my pint glass filled with ice water and my camera at my side.

One of my friends just got out of the Navy after a 6 year stint I believe, so we'll probably catch up on the times tomorrow. I've got another friend over in Iraq who should be coming back by the end of the year.

Today's Meals consisted of:

Quick Oats (1/2 cup), 2% Milk(1/2 cup), Sugar Substitute (2 packets), 1 Large Egg (whole), Wheat Bread (1 slice)
Calories - 355

Wheat Bread (1 slice), 1 Large Egg (whole), 1 Banana (medium)
Calories - 294

De-boned, de-skinned Chicken Breast (6 oz), 1 Banana (medium)
Calories - 314

Catfish (farmed, 8 oz), Fresh Broccoli (1 cup), Cottage Cheese (1/2 cup)
Calories - 401

Wheat Bread (2 slices), Tuna (6 oz), Mustard (4 tsp)
Calories - 344

Whey Protein (1 oz)
Calories - 104

Calories - 1812; P/C/F - 39.24/38.09/22.68

Off to a GREAT start! Keep it up! And it helps that you have a plan already for the upcoming parties. Reminds me of one of my favorite quotes:

"When the time for action has come, the time for preparation has passed."

Meaning, it is so much easier to avoid the temptation when you have a plan. :gl:

DAY 10

Healthy clean eating - COMPLETED 10/10
Elliptical - FAILED

Starting Weight - 168
Today's Weight - 163

Well I'm still alive. I've had a busy weekend + a couple days. I didn't get to record what I ate as I was away from the computer, and I forgot exactly what quantities I ate from the days before, but I didn't cheat. I've eaten all clean meals. And it's been 10 days since I've had any alcohol. Wednesday I'll post my meals again. Learning from this past weekend, I'll be more prepared.

As for the cardio on the elliptical I failed to do any these past few days. I'll start again on Wednesday. You have to fall down to climb back up, and that's exactly what I'm doing.

As you can tell, I've lost 5 lbs; mostly water weight. I've been on this for 10 days, so I expected this kind of weight loss. These coming weeks will be at a slower rate I expect. My motivation is still very high. You can look at the big picture of where you want to be, but you have to take things one day at a time. Nothing comes easy. Everything takes time. In the beginning small goals are key. Once I meet them, I make another small goal. A bunch of small goals will keep your motivation high.

I will be starting my weight lifting routine very soon. I'm shying away from HIT and think I'll be doing a split. I don't really have enough weights to lift for HIT, as it requires little rest and moving from exercise to exercise rather quickly. So this means I'll be doing a bunch of research on this over the next few days. I only have a bench that can be used for flat bench press and that's pretty much it. No leg attachments, no incline/decline, etc. I've got some dumbbell bars, a couple straight bars, a curling bar, about 150 in weights (if that), and a pullup bar in the hallway. This should be adequate for the time being, as I have no money to put in it.

Over these past few days, I've gotten used to eating all the food without a problem. My food tastes GREAT. I even feel like I could eat more. And it's funny because I'm eating more now than I was before I started on this journey, and yet I'm losing weight. HAHAHAHAHAHAHAHAHA <evil laugh>

DAY 15

Healthy clean eating - COMPLETED 15/15

Starting Weight - 168
Today's Weight - 162

Anyways, I've kind of stopped keeping track of what I've been eating for the past week or so. I eat pretty much the same clean foods and meals everyday, so it's not like I don't know how many calories, macro whatevers I have.

Starting Monday, I'll start logging my foods again and possibly post in here more.

It's the end of Day 15 and I sort of completed my goals that I set prior to Day 1. I've completed my healthy clean eating for 15 days straight. As for cardio, no. But hell, at least I completed one goal.

Monday I start weight training. Should be fun.

I need to up my calories from 1700 to 1800 because 6 lbs in 2 weeks is awful fast. I'd be more happy with 0.5-2 lbs per week since I'm in this for the long haul. Yes, the long haul. I don't expect to lose this body fat in a few weeks or a couple months. I don't really have a set goal. I don't want to think too far ahead. I have a problem with sticking with things, so my goal is just to stay with this day by day.

DAY 17

Healthy clean eating - COMPLETED 17/17

Starting Weight - 168
Today's Weight - 160

Just checking in. Yesterday I tracked my meals and today I'm also doing the same. Lately, I've had another messed up sleep schedule which I am desperately trying to fix. It's causing me to be eating breakfast around 2:30pm and then I'll have to play catch up food-wise which isn't fun. The days seem to be going slower than when I first started. I guess it's all mental and I'm really looking forward to these first 30 days being over.

I'm not sure how long I'm going to continue to go without drinking alcohol. The way I talk about it makes it seem like I can't live without it and that I might have a problem with it. Maybe, but I truly doubt that. I'm addicted but not completely. It's just not as much fun on the weekends and the lack of it makes me less social. All my friends have noticed that I'm not as fun to be around as I used to be prior to when I started this no drinking thing for a month.

Even after 17 days in a row, I'm still wanting a beer. This isn't the first time I've imposed a drought on myself for a period of time, but I always get like this. After these 30 days are over I will truly have to evaluate myself as a person, mentally & physically, and make a decision whether or not I will have a drink. I might go another couple days, weeks, half a month, or longer. Only time will tell.

Good/Bad Benefits of me not drinking that I have experience so far:
-I smoke less cigarettes. For those that smoke, most would agree that booze goes great with a cigarette.
-I have more money to spend on gas and cigarettes. Meaning, I'll drive and smoke more.
-I go out more/less, spend less, and drink a ton of water (with limes please).
-I don't get the munchies after a night of drinking and go to Taco Bell and stuff my face tenfold and then pass out anymore.

DAY 19

Healthy clean eating - COMPLETED 19/19

Starting Weight - 168
Today's Weight - 160

Just checking in again. Well today I recorded all my meals and I'm back where I'm supposed to be in terms of calories per day. I do eat mostly the same meals every day with a bit of variation as to what vegetables and meat I eat. Some days I record, some days I don't. The first week or so I was great about recording everything. Then the next week and a half I just sort of stopped recording. Now as I'll be entering my third week in 2 days I'll be recording again.

Well several days ago I did some weight lifting and a day later I noticed that I was going to be sore. Two days after I lifted it felt I like pulled a muscle in my left upper-outer forearm. So finally today 4 days after lifting, my arm is at about 90%. Tomorrow I'll be lifting again, and I'm really relieved because I wasn't able to do anything without that arm working properly. I did manage to go bowling Wednesday night since I'm right-handed and put up my best consistent numbers.

I'd also like to mention that I attempted to join a no smoking challenge, but after I submitted it I went for a smoke a few minutes later. I don't think I put enough thought into it before trying to join in. You have to really want to do something or really not want to do something to be able to be successful. At this point in time, I don't really want to give up smoking. I've already given up fast food/processed food and already given up alcohol for a month. This just isn't the right time for me. Sure this is an excuse alright, the addicting nicodemon telling me to make up excuses. Sure I'd like to quit, but I don't have the desire to do so at this moment even though I know all the harmful things it does to me. Even the fact that it is slowly killing me and with all my hard work I'm putting into making my body more fit will be all wasted when I die early. I agree, but RIGHT NOW I'm not going to quit.

I did some measurements again and I noticed that I lost about an inch from my hips which is nice and my chest is losing some flab as well. I decided to attach a graph of my weight loss to this point. It really is interesting how you'll stay the same for a few days in a row then drop two gain one and stay steady, drop one gain two drop one then steady again, etc.

Today's Meals consisted of:

Quick Oats (1/2 cup), 2% Milk(1/2 cup), Sugar Substitute (2 packets), Whole Wheat Bread (1 slice), Egg White (1)
Calories - 337

Chicken Breast (6 oz; boneless, skinless), Tuna (6 oz), Egg White (1), Homemade Salsa
Calories - 362

Egg White (1), Whole Wheat Bread (1 slice), Peanut Butter (2 tbsp)
Calories - 317

Broccoli (1 cup), Salmon Steak (6 oz), Olive Oil (1 tbsp)
Calories - 395

Whey Protein (1 oz), Banana (1 medium)
Calories - 253

Cottage Cheese (1/2 cup)
Calories - 70

Calories - 1734; P/C/F - 42.39/29.38/29.88

DAY 21

Healthy clean eating - COMPLETED 21/21

Starting Weight - 168
Day 21's Weight - 159


Day 21 - Meals consisted of:

Quick Oats (1/2 cup), 2% Milk(1/2 cup), Sugar Substitute (2 packets), Whole Wheat Bread (1 slice), Egg White (1)
Calories - 337

Whey Protein (1 oz), Egg White (1), Whole Wheat Bread (1 slice)
Calories - 231

Egg White (2), Chicken Breast (boneless, skinless, ~12 oz)
Calories - 364

Calories - 932; P/C/F - 50.21/31.42/20.28


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DAY 22

Healthy clean eating - COMPLETED 22/22

Starting Weight - 168
Day 22's Weight - 159

Day 22 - Yesterday's Meals consisted of:

Quick Oats (1/2 cup), 2% Milk (1/2 cup), Sugar Substitute (2 packets), Whole Wheat Bread (1 slice), Egg White (1)
Calories - 337

Chicken Breast (boneless, skinless, 6 oz)
Calories 165

Whole Wheat Bread (1 slice), Egg White (1)
Calories - 127

Tuna (6 oz), Egg White (1)
Calories - 324

Salmon Steak (6 oz), Broccoli (1.5 cups)
Calories - 282

Banana (1 medium)
Calories - 149

Whole Wheat Bread (1 slice), Egg White (1), Peanut Butter (1 tbsp), Banana (1 medium), Chicken Breast (boneless, skinless, 6 oz)
Calories - 536

Calories - 1793; P/C/F - 40.77/39.56/21.99
(I know that's like 102%, but that's what the spreadsheet says).