Day 20 - Dreams & Goals

Today was not such a great day today with regards to my nutrition. This morning at 6AM, I was running late for work, didn't eat breakfast, I didn't eat lunch, I had no food in my body until after I got off of work at 4PM. That's 10 hours of time with no food for energy. Top it off, I went to Panera Bread, had 1/2 a chicken panini, chips, and a side salad. I then started to snack. Snacked on things when I don't quite know if I was hungry. On Thursday, I need to clean out my kitchen, get rid of anything that would not comply with my diet, and go to the grocery store for some healthier options.

On the bright side, I went to the gym at 10:30PM, I've never gone that late at night, and it's not as crowded as opposed to 4PM on a weekday. The pool was empty, few people working out in the free weights area, a few people working out in the cardio section, and a lot of guys playing basketball.

Speaking of basketball, I really miss playing it. I used to play basketball in the summer days of high school. I was never really good at it, but I tried. It just reminded me of always wanting to be good at it. I was never better than any of my other friends at that time, but it was a good work out when I did play. Now that I'm having these problems with my knees, I don't know if it'll ever be possible to even play. Switching your weight from side to side and quickly would probably not be good for my knees. I might as well work on my shot.

So I did cardio tonight, I was on the elliptical for 30 minutes, and then in the sauna for 15. It was very relaxing going into the sauna after my cardio, might as well sweat some more and sweat some toxins out of my system.

Tomorrow, I am going to do more cardio because I am doing weights on Thursday.

Dinner for One: Pan-Seared Salmon w/ Sauteed Mushrooms














Ingredients:

1/2 lb Fresh Atlantic Salmon - $4.00
1 Lemon - $.50
1 bunch Cilantro - $.33
1 pkg Whole Mushrooms - $1.70
1 tbsp Mrs. Dash
1 tsp Black Pepper
2 tbsp Extra Virgin Olive Oil

Total Cost: $6.53

Preheat oven to 350 degree Fahrenheit. Sprinkle the seasonings on both sides of the salmon. Heat oil in skillet. Sear the salmon, skin down, in the skillet until the skin is crispy and golden brown. Take a sheet pan and place a sheet of foil on it. Place the salmon on the sheet pan, skin side up, and cook in the oven for 15 minutes, or until the salmon is flaky.

While the salmon is in the oven, clean the mushroom thoroughly. Remove the stems from the mushroom caps. With the same oil and skillet that was used earlier, toss the mushrooms in the skillet over medium-high heat. Sauteed until tender and serve with the salmon when it's done.

Chop some cilantro and slice some lemons for garnish.

Enjoy!

Day 14 - McDonald's

It was quite a long day today. I had work all morning, and stayed for an hour meeting, and then had my training session with Angelica. We started my work out with leg work outs again. The goal is trying to strengthen my quads so that it can support my weak knees. We worked out all upper body as well and a goal that Angelica gave me is to do push-ups every day, adding one push-up a day. I also, played a small joke with Angelica, that I ate McDonald's right before the training session and she almost flipped out. Part of me wanted to get in super trouble so that she could kick my butt even harder. After the work out, I had a 50g protein shake, went home, had one beer [Shiner Bock Light Blonde], and am watching shows on tv with my roommate. I still need to get up and do Cardio!

Until next time,

-Dennis

Day 13 - All That Jazz!

Today was an interesting day. It started off very well, I slept in later than normal, and I tried a new grab and go place to eat. I tried Tru Meals today for lunch, I had a Tuna and Apple Salad with Pita Bread and Carrots Sticks. The meal was medium size, had 27g of Protein, and had moderate calories and very low fat. Tru Meals had a lot more variety than My Fit Foods, it's a bit more expensive, but I must admit it does taste better.

I had my training session with Angelica today. She tried a couple different work outs to help support my knees. Since I have bad knees, and I think I might have a Runner's Knee, the exercises with the resistance bands will help tremendously. We were on the bench press again today, adding 5 more lbs to the bar. It was a good work out today. After the work out, we took [shirtless] before photos, which I will post shortly.

After the training session, later that evening, I went to a beginner's Jazz dancing lesson with my friend Brent. It was more intense than I thought it would be. We stretched and warmed up for 30 minutes, did a core work out for 5-10, and the rest of the time we were dancing, or rather following the instructors precise directions. I learned how to do a pirouette! It was a pretty good class, a bit fast pace than I wanted it to be, but nonetheless it was also a good work out.

At the end of the night, we had dinner at Ziggy's Bar and Grill in Montrose. It's a healthy restaurant, that had a lot of amazing items on it's menu. Brent got Spaghetti and Meatball with Garlic Mashed Potatoes and Mixed Veggies. I got the Grilled Salmon, Carrots, and a healthy Macaroni and Cheese.

I will post photos soon.

Thanks for reading!

-Dennis

Day 12 - The Year of the Dragon

Today, was a very long day filled with running around town, driving to Huntsville, Texas, and full of festivities with the Chinese New Years today. I am part of a Chinese Dragon Dancing Troupe that perform all over Houston, and today was the busiest day of the year.

In regards to my diet today, it was not a very good day. I had a lousy breakfast, a not so great lunch, and a late night dinner. Overall, I could have done better. The one problem I have is my nutrition. I am not eating well enough and not often enough. I understand that food provides energy, but at times, I just don't feel like eating, and when I do, it hasn't been the best choices I've made.

Tomorrow, I have a training session with Angelica and then I am taking dancing lessons with my friend Brent later in the evening. I hope to get enough sleep tonight, and continue to do what I need to do to reach my goals.

Day 10 - Personal Training Day

Today, I woke up bright and early so that I would make sure I had a very good breakfast for my work out with Angelica. I had fat free yogurt, a banana, V8 Fusion Juice, and a turkey and cheese sandwich with fat free mayo. I came to the gym and did some cardio on the ellipticals, and afterwards I thought I had my training at 9am, but it was 10am, so I did some more cardio and I went to the stationary bikes. I had some more time, so I also sat in the Sauna for just a little bit, and then started my training session.

So the training went very well, I got to go on the bench press today, which made me so excited. Unfortunately, I couldn't do the leg press because my knees just kept bothering me and popping. There has to be some way to strengthen my legs. I want to get buns of steel!

During the work out, there were two very strange men, who were rather large and muscular using the famous [Shake Weight]. It was hilarious. All I could hear while I was working out was *squeak squeak squeak squeak*, but according to Angelica, it's harder than it seems and does provide a good work out.

After almost 40-45 minutes into my workout, I started to get fatigued. Angelica got me a 50g protein shake which helped reboost my energy. She recommended that I go to My Fit Foods to get something to eat after the work out along with that protein shake I just had. After that great work out [and as I am typing, my arms feel like Jell-o] I went to My Fit Foods and try one of their meals out. I got a Chicken Spinach Wrap [320 Calories, 7g of Fat, and 16g of Protein] It was actually quite good! There was also some fresh fruit in the box too, and it was very affordable [$3.75] and I was quite satisfied!

Now, I am off to work, and then I'm going to go to the store so that I can purchase a basketball. After doing cardio this morning, I saw a couple of guys play basketball, and it brought back some high school memories of streetball in the neighborhood.

One last thing that really motivated me today was a Success Story that Angelica helped someone. 18 year old guy was 26% body fat [like me right now] got him down to 12% body fat. That's amazing! It really helped add fuel to my work out, and wanting to accomplish my own goals.

I hope everyone has a great weekend!

-Dennis

Welcome Back Readers (and unfortunately the weight too)

After almost two years, I have lost a significant amount of weight, and I have also gained some weight back as well. After taking a demanding job, thinking that I didn't have to work out as much or try as hard, I fell back into old routines and eating habits that weren't very good for me. The whole vegetarian diet didn't work out, as I was constantly becoming sick to my stomach. But now, it is time. Time to get back to the grind, time to get back into shape. To be healthy and to find myself again in this process.

Statistics say that more than 80% of Americans who've lost a significant amount of weight, will gain that weight back. When I saw that I weighed over 200lbs again, was when it really started to hit me. I spent so much time, sweat, and tears to lose the weight, why am I gaining it back? It was my excuses that got to me.

"Because I'm too busy"

"Because I'm tired"

"Because I deserve to eat unhealthy, I lost X amount of weight already"

"I will work out tomorrow!"

What I really was saying was:

"Because I'm lazy"

So after much consideration, I decided to get a Personal Trainer again, this time, someone new, close by, and also Seth (my old personal trainer) has moved on to bigger and better things at A&M. I am now working out with Angelica at the 24 Hour Fitness in Rice Village.

I have told her my three goals that I have for this year and they are:

1. Do 1 pull-up.
2. Lose my gut.
3. Lose 30 lbs.

So far, I've had two sessions with her, and so far so good. The first session showed how out of shape I was, and my strength and cardio was not where it used to be a year ago. The second session showed my breaking point, where I got frustrated that I couldn't do the things I used to do. I had bad form, could only do less weights, and I even had to walk away for a second (with tears in my eyes). I felt like a failure, I felt like I let everyone down. After a minute, I used that anger, rage, and momentum, and did my best on the work outs.

The following day, I wasn't feeling very well. After work I ended up taking a nap, and woke up the next morning. Today, I had work this morning, and more work in the evening, so I couldn't work out again. Tomorrow, I am going to work out after work and make sure of it too.

I have also recently been taking the Group X Classes that 24 Hour Fitness offers. Last Monday, my friend Brent and I went to take a Boot Camp class, and let's just say, I felt like Jell-O afterwards. There were so many ladies and older women that were running laps around us, but that gives me so much more of a drive to get better, and one day I will be able to keep up with the other ladies.

One thing I need to focus on is my nutrition and making sure I eat every 3-4 hours. The past couple of days I would eat at 5:30am and the I wouldn't eat until 3:00pm. That's 7 1/2 hours of not eating.

So to everyone who may read this, I hope this blog will show you that this is not going to be easy, but if you have the right support system in place, the motivation, and the drive, anything is possible.

-Dennis