D-Day is 1/02/09

[sdbphillips]

It is now time for me to grab myself by the bootstraps and get myself back into shape. I need to lose 60+lbs, and get myself physically fit.

Here is eating plan for the first day:

AM: 1 boiled egg-1 grapefruit sweetened with splenda-1 cup skim milk

AM Snack: 1 non fat fruited yogurt

Lunch: salad (greens, tomato, cucumber, l/f dressing) 1 cup homemade french onion soup with l/f-low sodium cheese

Dinner: grilled chicken breast-1 cup broccoli (steamed) 1/2 baked potato with 1tbl light butter.

evening snack: 8 oz skim milk-banana and ice for a smoothie

Any input as to what I need to improve on is greatly appreciated.

workout will be slow but progressing, as I have a weak heart. I will start out doing 15 min of treadmill 2x a day, 5 days a week. As I gain endurance, I will then encorporate more activity, but for right now, I am taking it slow and focusing more on nutrition.

Thanks! Steph!

[Boss Man]

AM: 1 boiled egg-1 grapefruit sweetened with splenda-1 cup skim milk

(I'd eat the Grapefruit, and then givie it 10-15 minutes to digest, because it might digest in a mediocre way, trapped in the Stomach with other foods. Also you might want to switch to Pink Grapefruit, for the Lycopene content. I'm pretty sure that the nutritional / calorie content of both Grapefruit types is comparable.

I would be inclinded to leave out the Splenda incase it affects Grapefruit digestion.

You need more Protein with that, so I'd add a couple of Egg whites in with your Egg.)

AM Snack: 1 non fat fruited yogurt

(You need more nutrition then that. The Carbs are resonable, but Protein quite low. Look to add things like Chicken, Turkey, Cashews, Peanuts, Low Fat Cheese etc etc, into the meal to boost those up.)

Lunch: salad (greens, tomato, cucumber, l/f dressing) 1 cup homemade french onion soup with l/f-low sodium cheese

(Not bad)

(I would add a snack in here between these two meals. Same kind of thinking as the first one.)

Dinner: grilled chicken breast-1 cup broccoli (steamed) 1/2 baked potato with 1tbl light butter.

(Seems fine)

evening snack: 8 oz skim milk-banana and ice for a smoothie

(Don't bother with that. The Fruit won't digest properly, and some of the Fructose in the Fruit, might convert to Fat in the Liver being counterproductive to your efforts.

You could have something like A small Whole-grain Sandwhich with something like a Chicken or Turkey Filling. or 3-4 Grilled Mushroom heads with a bit of Low Fat Cheese on, or some Baked Beans, on a piece of Toast as examples.)

workout will be slow but progressing, as I have a weak heart. I will start out doing 15 min of treadmill 2x a day, 5 days a week. As I gain endurance, I will then encorporate more activity, but for right now, I am taking it slow and focusing more on nutrition.

(No point to that I feel, you'd be better for now doing about 30 minutes a day, 5 times a week, just taking it easy, then at a later date adding in something like Weights and reducing Cardio.

For now, keep Cardio to 5 times a week, and don't have the days off back to back, or that will eat into progress, if you're doing nothing for two whole days, so I'd do the Cardio for 3 days straight, take a day off, do the other 2 sessions the following 2 days, then another day off then repeat the following week.

This means you don't do it for longer than 3 days on the spin, and keeps those off days well seperated.)

[sdbphillips]

Wow, Bossman, You are like the diet guru!

Thanks so much for the input, I will follow those hints precisely!

Also, I never thought about not having the off days dispursed rather than back to back. It makes more sense now that I think about it.

Again, thanks for your tips, I am sure to find them really helpful in weight loss venture!!!!!

Steph!

[Boss Man]

Wow, Bossman, You are like the diet guru!

I wouldn't go that far, but I try to do what I think is right.

[sdbphillips]

Well, today was weighin day, after one week of eating right and exercising. I am down 6.4lbs. I am quite excited about this, although I know that alot of it has to do with water weight. Although I do take a diuretic daily (medical reasons), I can't help but think that part of loss was due to fat.

I find myself wanting to do more in regards to workout; but with heart condition, I have to keep reminding myself to take it easy. One step at a time.

It's difficult because I remember how I used to be. How fit I was, and to be in this state now makes me feel how Oprah feels. I know that I had factors that contributed to weight gain, (pregnancy, and heart condition), but it doesn't matter when I see that number on the scale.

One thing I can say about all of this though is that, taking it slow is forcing me to do it the right way!

[swanso5]

don't compare yourself to oprah...it's hard to feel sorry for her i think...she has everything, and i mean everything at her disposal...us regular folks have things that we have to do to suvive...she could do nothing the rest of her life and survive better then most countries...her problem is more mental though

great job thus fat though...don;t be in hurry to do this either, slow and steady wins the race, ecspecially for your circumstances

[Boopster]

Well, today was weighin day, after one week of eating right and exercising. I am down 6.4lbs. I am quite excited about this, although I know that alot of it has to do with water weight. Although I do take a diuretic daily (medical reasons), I can't help but think that part of loss was due to fat.

I find myself wanting to do more in regards to workout; but with heart condition, I have to keep reminding myself to take it easy. One step at a time.

It's difficult because I remember how I used to be. How fit I was, and to be in this state now makes me feel how Oprah feels. I know that I had factors that contributed to weight gain, (pregnancy, and heart condition), but it doesn't matter when I see that number on the scale.

One thing I can say about all of this though is that, taking it slow is forcing me to do it the right way!

Great job! Keep up the good work. Oprah....Shmoprah...whatever ...if I had her money, therapists, chefs, and personal trainers, I'd look like a million bucks everyday. We don't have those luxuries. You just keep going cause I know you can do it!