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Weight History
showing entries 61 to 65 of 180
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04 January 2023
Tonight I prepped 15 days of ground beef and bean dinners. That's enough to last me 5 weeks (I eat them Tuesday/Thursday/Sunday.).
The beef: 93/7 lean ground beef*. 12 pounds total with 3/4 pound portions each day gives sixteen servings. I just pop all the meat onto pans lined in heavy duty aluminum foil and bake in the oven at 375 F for about 45 minutes.
The beans: I mix what I call the bean trifecta (red kidney, black, and pinto) up in large batches and put them in 1 gallon Ziploc® bags. I took 2.5 pounds of this mix and soaked it overnight yesterday. Today, I brought them to a boil then let simmer for about 2 hours. I then added 0.5 pounds of green lentils and let them cook an additional 30 minutes over medium heat while the beef was browning in the oven. Total: 3 pounds of legumes, portioned into 15 equal servings for an equivalent of 0.2 pounds dry weight legumes. It's about 80% the amount you'd find in a standard 15.5 oz can of beans. No salt added.
I portion the beef and beans out into meal prep containers, being sure to add in the little bit of grease that cooks off the lean ground beef. I put them in a large freezer and enjoy seeing them all stacked up. I'll take them out a few days before consumption to give them time to thaw in the fridge. I heat them in a ceramic bowl for 3 1/2 minutes and they're ready to eat.
I eat this meal with 12 ounces of Brussels sprouts. The combination is high volume and very filling. This app has it as a bit less, but I clock it at 1012 calories with these macros:
26.3 g fat 88.7 g carb 105 g protein.
*Side note of 93/7 ground beef: Sometimes I'll use a fattier ground beef, like 80/20 or even 73/27 and rinse/boil/drain it in a colander. I don't pour the leavings in the drain, but put in a milk jug that I freeze then throw out with the garbage on trash day.
I looked at the nutrition difference from this article: http://www.frugalabundance.com/recipes/dash/ground-beef-whats-the-best-buy/ .
It take a lot more time, but sometimes the price difference is $2 a pound. When making large batches, that adds up.
Some macros of lean ground beef:
Ground Beef, 93% lean, per 1 lb: 31.64 g fat 0 carb 94.2 g protein
Ground Beef, 90% lean, per 1 lb: 45.2 g fat 0 carb 90.4 g protein
while the rinsed 70/30 has these:
42.7 g fat 0 g carbs 80 g protein.
Takeaway, the rinsed stuff is pretty close to 90/10 and often half the price.
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03 January 2023
Had a free day Sunday for New Year's Day after sticking to meal plan the previous 6 days. Back on track with meal plan the last two days. Missed the gym yesterday so I'm heading there this Tuesday evening, with two more workouts on Thursday and Saturday this week.
The plan is to have a (limited) free day Saturday. Possibly free meals for breakfast and dinner, or something of that nature.
Update:
Gym was good, still feeling those post workout endorphins. On this upper body day, I hit a new personal record for pullups. Although I'm still on a machine with counterweight, the counterweight is decreasing, as it very well should, since I'm ~25 lbs. lighter than when I started doing it.
Arriving at 9, I was under a time crunch with the gym closing at 10. I was able to do my upper body routine in 49 minutes, where it usually takes at least 56. Goal under the Body for Life program is 46 minutes. I'm confident I can shave 3 more minutes off the time today.
This is my body, my body for life!
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30 December 2022
Finishing Friday on a good note. Hit the gym 3x this week MWF, lower/upper/lower body.
Leg day today was better than Monday. Back and previous personal maxes and doing some 280# presses on legs.
Had a two week hiatus in early December due to COVID, but now I am back to that happy place where, on leaving the gym, I feel better and have more energy than when I step foot in it.
Stuck to meal plans five days in a row. I foresee a massive meal prep-a-thon in my future, possibly on Monday of next week. Seeing 30 containers with a month's worth of dinners, all prepped and portioned, on the top shelf of my freezer makes me happy.
Here's to safe holiday weekend. I'm not one for New Year's resolutions. I think it was Gretchen Rubin who wrote something about four tendencies and some people who will make a resolution as far away from New Year's as possible -- think July 1st. That's about like something I would do. For those who are making resolutions, maybe take a look around for info about SMART goals (Specific, Measurable, Attainable, Relevant to your larger goals/plans, and Time-bound).
Back to a (more crowded) gym on Monday. I'll be doing intensive prep for an actuarial exam the next three weeks, so I'll make gym routine around that. Those two things are the biggest "rocks" to place in my jar for the next 20 days.
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24 December 2022
Meal plan Monday, Tuesday, Friday of last week. less than 2500 calories those days. Unplanned free eating Wednesday and Thursday. Today is a free day, then stick to meal plan tomorrow.
Weigh-in:
263.3 lb
lost so far:
67.7 lb
still to go:
41.3 lb
Diet followed reasonably well
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losing 4.5 lb a week
20 December 2022
Checking back in after the holiday weekend visiting relatives.
I stuck to my plan of eating only 1 free meal per day on Friday and Saturday, but still had more consumption on Friday that I should have had.
Sunday evening after getting home I had a second free meal of pizza and some beer, along with naan and hummus.
The reckoning came this morning (Tuesday) a day later. I'm thinking three of the six pounds gained are water retention from the excess sodium.
My plan going forward: Stick to meal plan of less than 2400 calories the next four days. Saturday we'll have one holiday party, but I'm going to avoid beer that day and have two free meals, with no evening meals after the party.
3 medium-range (2 week) goals that I'm also jotting down on an index card:
1. On Sunday, Christmas Day, resume the meal plans and on through to the New Year, with a regular routine of meal plan six days a week and a free day, without beer, on Saturdays.
2. Get back into the gym for strength training three days a week. The plan is lower body Wednesday and upper body Friday. Next week between Christmas and New Years will be lower/upper/lower body Monday/Wednesday/Friday.
3. Two hikes, 5 miles plus, between now and January 2nd. One on the beach 30 minutes away and the second on a hilly loop an hour away.
***
I had a non-scale victory yesterday of doing some house maintenance where I hoisted up metal roofing using a ladder. I was easily able to negotiate the placing of the roofing, and all the days in the gym with the dumbbells on chest, back, and shoulders have definitely given me strength and functional fitness.
I will check back in Saturday morning with my updated weight after 4 days of proper eating.
Weigh-in:
265.9 lb
lost so far:
65.1 lb
still to go:
43.9 lb
Diet followed poorly
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gaining 11.0 lb a week
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