Day 101: Reload!

As promised, this blog will focus on my weight loss journey, not my personal issues. If needed, I'll start a new blog to cover that.

I thought that today I would go over my daily intakes and exercise regimen for those who might be wondering what I'm doing to consistently lose my weight.

My breakfast consists of an 8 ounce protein shake made with GNC's Wheybolic Extreme 60 vanilla flavor powder and Almond milk. The vanilla has a good flavor and the almond milk adds essential fats to the mix which I need. The Wheybolic Extreme 60 powder adds 40 grams of protein and 180 calories.The unsweetened almond milk I use adds 60 calories and 1 gram of protein. Total protein intake: 41 grams. Total calories: 240 calories. This is also when I take the multitude of supplements that I need. By taking them with the shake, the shake coats my stomach and makes it easier for my stomach to tolerate the supplements.

Midmorning I take half of a protein shot. I use the protica Profect 50. Half of that shot is 25 grams of protein and 100 calories. It also provides a slew of necessary nutrients, including vitamin c and biotin.

Midmorning is also my first walk. I take a brisk 10-12 minute walk around the perimeter of my office.

Lunch is 4 ounces of greek yogurt with a tablespoon each of Chia seeds and Pure protein powder. The Chia seeds provide fiber and when they expand, help to fill me up. Total protein intake: 15 grams. Calorie intake: 100 calories. I also take another walk after eating.

Midafternoon is the other half of the protein shot and another walk.

Dinner varies a bit, and I don't worry the calories so much as the protein intake. It's usually between 10 and 20 grams of protein.

Some days I will go work out. The workout consists of bicep curls, tricep pulldowns, lat pull downs, and bench/shoulder presses. I usually do 3 sets of 15 from 30-50 pounds on each exercise. This is one of the things where the number of sets is more important than the actual weight involved. A longer workout burns more calories. I finish the workout with a 20-30 minute walk on the treadmill.

The end of the day involves some kind of snack, either a Yoplait dessert yogurt of a frozen fruit bar. The dessert yogurt is 100 calories and 5 grams of protein. The frozen fruit bars range from 80 to 120 calories and 0 to 3 grams of protein.

So my total protein intake ranges from 126 to 141 grams of protein per day and about 600-700 calories. My exercise ranges from 30 to 90 minutes. I've been very lucky in that I haven't stalled yet and I have had decent losses per week.