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Week 1 - DAILY BREAKDOWN



Day 1 - December 1, 2011
 

     Here it is: my first day in trying to become healthier and happier with my body.  Let me start by telling you a bit about me and my physical past.  I’m 44 years old.  I grew up always being a bit on the heavy side compared to those around me.  I’ve also been pretty physically active most of my life up until the past three years or so.  I played baseball, football and basketball growing up through high school.  After high school, I played intramural sports with friends – softball and intramural football as well as racquetball and basketball on a pick-up game basis.  A couple of years after moving to Chicago in 1998, I got involved in triathlons.  During the winter of 2001, my friend Tom Sanders talked me into trying a triathlon in the spring.  I registered for the Galena triathlon to be run in mid-May, 2001.  I trained with Tom at Bally’s on a fairly regular basis until it got warm outside.  I not only did that Galena Triathlon that season, I raced in and finished the Tri-Sharks Tri, Indianapolis Sprint Tri, Three Rivers Tri and the Chicago Triathlon (a whole other sort of chaos with 7000 participants).  I wasn’t very fast in any of them, but I did finish all of them.  Since then, I’ve participated in a half-dozen other triathlons with only one race that went uncompleted due to dehydration.   I’ve raced in all my races as a “Clydesdale” class – that is guys over 200 lbs..  The lightest I’ve ever been for a race was around 254 lbs. for the last race I did in 2006.

     My most recent race was at the end of the 2006 in Oklahoma City – the Redman Triathlon and it was the longest I’ve ever raced in as a half-ironman (1.1 mile swim, 56 mile bike, 13.1 mile run).  My target was to finish that race under nine hours.  I finished in 8 hours, 59 minutes and 13 seconds  - BOOM!!  (results here  – check under the “Clydesdales” down at the bottom – that 7th place dude) Before we get all excited about the, keep in mind for that race everyone started the race together, half-ironman and full ironman racers alike.  The guy who won the full ironman race, Justin Wolfe, finished about 25 minutes after me covering double the distance – I heard someone say he crushed the course record by over 30 minutes.  I ended up walking most of the run because of cramps in my legs.  I’ve always been the big slow guy at the end of the race getting big cheers of enthusiasm from the crowd as I crossed the line.

     I’ve never been the kind of guy who can just go to the gym for the sake of working out.  Having some sort of competition in front of me for which to prepare has always been a big motivator.  So starting on this journey, I have decided to make the same sort of commitment this time around as well.  Next summer, I intend to do three triathlons with at least one of them being an Olympic distance race (1500 Meter swim, 25 mile bike, 6.2 mile run)

     I will be using as a training companion for this voyage, the Triathlete’s Training Bible by Joe Friel.  I’ve owned this book for a long time and have never really used it in earnest and at this point it’s time.

     I currently weigh 289 lbs. and my target weight is 210 lbs. by December 1, 2012.  That will be less than 2 lbs. per week over a year’s time and a total of 79 lbs. to lose.

     I will be sharing here on a daily basis my exercise for the day which will initially start out on the light side (30-60 minute workouts 3-4 times per week) and by the time May rolls around and the beginning of the triathlon season I should be working out at a much higher level (120-150 minutes in total workout time each day I exercise, 5-6 days per week).  This sounds a bit intense I know, but it’s not uncommon for a triathlete doing sprint/Olympic distance races to train 15-20 hours per week.   

     I will also include as part of my daily log my food intake along with nutritional information and a short paragraph on how I feel at the beginning and end of the day. 

     This initial entry has been kind of all over the place - hopefully it will get better as I go along.  For now, let me just say in the words of Dr. Arliss Loveless, “LET THE PARTY BEGIN!”

Daily Totals

Date

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

12/1/2011

2940

121

50

3411

322.9

16

109.8

96.8

Time

Exercise description

Minutes

Cals

Distance

Heart Rate

5:00 AM

Treadmill - 3.8 mph

35

306

2.07

118

Workout this morning was at the gym - 35 minutes on the treadmill.  Some stiffness when I got up in my lower back and my hips.  After the workout, those were loosened up nicely.  Had a little bit of a sore ankle, but after the 15 minutes to drive home, it was fine. 

Food consumed today ends on a crappy note with the onion rings and spaghetti & meatballs from can - but I was tired and they were easy.  Which is a mistake, I know.  I need to plan meals better.

Last updated:  8:30 PM 12/01/2011

 



Food Log - 12/1/2011
 

Time

Food

Servings

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

5:00 AM

Gatorade Prime 01

1

100

0.0

0

110

25

0

0

23

6:30 AM

Trader Joes Chewable Vitamin

1

5

0.0

0

0

1

0

0

1

6:30 AM

Glucosamine

1

33

0.0

0

110

3

1

1

2

6:30 AM

Kirkland Calcium Chew

1

20

0.0

0

20

4

0

0

0

6:30 AM

Fage Nonfat Yogurt

1

120

0.0

0

65

9

0

20

9

6:30 AM

Natures Valley Granola Bars (Oats 'N Honey)

1

190

6.0

0

160

29

2

4

12

6:30 AM

Honey

1.5

90

0.0

0

0

25.5

0

0

24

6:30 AM

McD's Large Diet Coke

1

0

0.0

0

20

4

0

0

0

9:00 AM

Pure Protein Bar (Choc Peanut Butter)

1

190

6.0

10

210

17

1

20

2

11:00 AM

Muscle Milk Light (Chocolate)

1

160

5.0

10

210

9

1

20

3

1:00 PM

Flannery's Fish & Chips

1

990

60.0

0

0

77

0

0

0

4:00 PM

Pure Protein Bar (Choc Peanut Butter)

1

190

6.0

10

210

17

1

20

2

7:00 PM

Onion Rings (large) - Burger King

0.8

352

17.6

0

496

42.4

4

4.8

4.8

8:15 PM

Spaghetti & Meatballs (Chef Boyardee)

2

500

20.0

20

1800

60

6

20

14



Day 2 - December 2, 2011
 

Daily Totals

Date

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

12/1/2011

2451

88.1

176.6

2341.2

297.6

7

141.4

58

Time

Exercise description

Minutes

Cals

Distance

Heart Rate

 

Was up at 3:30 this morning - not feeling well.  In and out of the bathroom all morning (probably shouldn't have eaten the crappy stuff last night).  Tire now. Hoping to make it to the gym at lunch for some circuit training.  Didn't make it to the gym.  Ended up running all over the city after work and going to a Christmas party where I ate too many fried wontons - thank you, Kyle Campbell . . .AND  curse your cooking expertise!!!

Last updated:  8:35 AM 12/03/2011

 



Food Log - 12/2/2011
 

Time

Food

Servings

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

5:00 AM

Trader Joes Chewable Vitamin

1

5

0.0

0

0

1

0

0

1

5:00 AM

Glucosamine

1

33

0.0

0

110

3

1

1

2

5:00 AM

Kirkland Calcium Chew

1

20

0.0

0

20

4

0

0

0

5:00 AM

Fage Nonfat Yogurt

1

120

0.0

0

65

9

0

20

9

5:00 AM

Natures Valley Granola Bars (Oats 'N Honey)

1

190

6.0

0

160

29

2

4

12

5:00 AM

Honey

1.5

90

0.0

0

0

25.5

0

0

24

5:00 AM

McD's Large Diet Coke

1

0

0.0

0

20

4

0

0

0

8:00 AM

McD's Sausage McMuffin (no egg)

1

370

23.0

0

0

28

0

0

0

11:00 AM

Pure Protein Bar (Choc Peanut Butter)

1

190

6.0

10

210

17

1

20

2

1:00 PM

Peanut butter and banana sandwich

1

320

13.0

0

0

58

0

16

0

4:00 PM

Pure Protein Bar (Choc Peanut Butter)

1

190

6.0

10

210

17

1

20

2

8:00 PM

Butterfly Shrimp

2

340

2.0

110

1140

56

2

24

6

8:00 PM

Cheesy Grits

0.5

143

8.1

46.6

406.2

14.1

0

4.4

0

10:00 PM

Fried Wonton (Kyle Campbell creation)

8

440

24.0

0

0

32

0

32

0

=====================================================================================================================================================



Day 3 - December 3, 2011
 

Daily Totals

Date

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

12/3/2011

2371

158

206

4646.5

185.3

13.7

94.4

31.5

 

Time

Exercise description

Minutes

Cals

Distance

Heart Rate

10:00 AM

Housework

90

737

n/a

??

Started the day of getting up late from the Christmas party the night before  We pulled all the Christmas decorations up from the basement and cleaned house.  Still have some stuff to finish off the decorating today (yes, Christmas throws up at my house on an annual basis).

Last updated:  7:45 AM 12/04/2011

 

 



Food Log - 12/3/2011
 

Time Food Servings Cals Fat Cholestoral Sodium Carbs Fiber Protein Sugars
8:00 AM Bacon 2 218 18.0 32 606 0 0 12 0
11:00 AM Baked Lays BBQ potato chips 1 140 3.5 0 240 24 2 2 3
11:00 AM Pure Protein Bar (Choc Peanut Butter) 1 190 6.0 10 210 17 1 20 2
3:00 PM Tuna Fish Sandwich 1 556 27.5 104 1516 29 4 30 6
7:00 PM Cool Ranch Doritos 1 150 8.0 0 180 18 1 2 1
7:00 PM Turkey & American on white with mayo 1 480 57.0 45 1257 33 1.7 17.9 4.7
10:00 PM Corn dog (Sonic) 1 262 17.0 15 480 23 1 6 5
10:00 PM Onion Rings (Sonic - regular size) 0.75 375 21.0 0 157.5 41.3 3 4.5 9.8

 

========================================================================================================================================================



Day 4 - December 4, 2011
 

Daily Totals

Date

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

12/4/2011

2179

94.5

233.5

5303.3

236.1

14.8

86.7

69.6

 

Time

Exercise description

Minutes

Cals

Distance

Heart Rate

9:00 AM

Treadmill

450

238.4

2.71 mi

122

Hit the gym around 9am - 45 minutes on the treadmill - didn't have the soreness in the right ankle this time, but I had to stretch the hamstrings for about 10 minutes after I was done - still feel a little tight even now (5PM).  Feel good though.  Sodium intake over the past few days (and today) is a bit insane - gonna have to start watching the prepared stuff from the store.

Last updated:  4:50 PM 12/04/2011

 

 



Food Log - 12/4/2011
 

Time

Food

Servings

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

9:00 AM

Gatorade Prime 01

1

100

0.0

0

110

25

0

0

23

11:00 AM

Hillshire Farm Turkey Kielbasa

2.5

225

12.5

87.5

1400

5

0

20

5

11:00 AM

Dinner roll

1

144

2.6

0

583

26.4

1.1

3.6

2.2

11:00 AM

Butter

1.5

150

16.5

45

142.5

0

0

0

0

11:00 AM

Musselman's Healthy Picks-Blueberry Pomegranate

1

70

0.0

0

10

17

3

0

10

1:00 PM

Pure Protein Bar (Choc Peanut Butter)

1

190

6.0

10

210

17

1

20

2

3:00 PM

Hormel Compleats - Chicken and Dumplings

1

260

8.0

50

1140

34

1

13

3

4:00 PM

Hillshire Farm-over roasted turkey

0.84

50.4

0.4

21

520.8

1.7

0

9.2

1.7

4:00 PM

Land O'lakes American Cheese Single

1

70

5.0

15

300

2

0

4

2

4:00 PM

White Bread (2 slices)

1

180

2.0

0

277

28

1.7

4.9

1.7

4:00 PM

Hellman's Real Mayonaise

1

90

10.0

5

90

0

0

0

0

4:00 PM

Cheetos - Crunchy - 1 oz. bag

1

170

11.0

0

250

15

0

2

0

7:00 PM

Nature's Path Organic Peanut Butter Granola

3

420

18.0

0

120

57

6

9

12

7:00 PM

Silk Pure Almond Milk (Original)

1

60

2.5

0

150

8

1

1

7

========================================================================================================================================================



Day 5 - December 5, 2011
 

Daily Totals

Date

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

12/5/2011

2567

106

197.5

4281.8

257.4

20.1

158.6

47.2

Time

Exercise description

Minutes

Cals

Distance

Heart Rate

 

 

 

 

 

 

No workout today.  Will hit the gym tomorrow at lunch.  Overall, not a bad day physically.  Not really sore from the previous day's workout.  I will try to push it a bit harder for the workout.

Last updated:  10:00 PM 12/05/2011

 

 



Food Log - 12/5/2011
 

Time

Food

Servings

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

6:00 AM

Trader Joes Chewable Vitamin

1

5

0.0

0

0

1

0

0

1

6:00 AM

Glucosamine

1

33

0.0

0

110

3

1

1

2

6:00 AM

Kirkland Calcium Chew

1

20

0.0

0

20

4

0

0

0

6:00 AM

Nature's Path Organic Peanut Butter Granola

2

280

12.0

0

80

38

4

6

8

6:00 AM

Silk PureAlmond Original Almond Milk

1

60

2.5

0

150

8

1

1

7

10:00 AM

Popchips Sour Cream & Onion

1

120

4.0

0

290

20

1

2

2

11:00 AM

Pure Protein (Chocolate Deluxe)

1

180

4.0

10

105

17

2

20

2

1:00 PM

Lasagna (Vincenza's)

1

450

18.0

0

0

40

5

40

10

3:00 PM

Popchips Barbecue

1

120

4.0

0

250

20

1

1

2

4:00 PM

Muscle Milk Light Chocolate

1

160

5.0

10

210

9

1

20

3

7:00 PM

Morton's of Omaha Beef Pot Roast

2

460

24.0

170

900

8

0

52

2

7:00 PM

Stove Top Stuffing (chicken)

3

510

27.0

0

1560

63

3

12

6

7:00 PM

Dinner Roll

1

144

2.6

0

583

26.4

1.1

3.6

2.2

7:00 PM

Butter

0.25

25

2.8

7.5

23.8

0

0

0

0

 

==================================================================================================



Day 6 - December 6, 2011
 

Daily Totals

Date

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

12/6/2011

2407

94.6

197.5

5091.0

267.6

14.9

122.1

86.8

Time

Exercise description

Minutes

Cals

Distance

Heart Rate

 

 

 

 

 

 

Woke up at 4am this morning.  Threw in some laundry.  Dogs were up and excited for breakfast, but it's still too early. 

Had the Greek yogurt and granola breakfast.  Pretty good combo.  If you haven't had Greek yogurt before, it's a thicker richer taste than most of the stuff you get at your typical grocery store.

Last updated:  9:30 PM 12/06/2011

 

 



Food Log - 12/6/2011
 

Time

Food

Servings

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

 

 

 

 

 

 

 

 

 

 

6:30 AM

Trader Joes Chewable Vitamin

1

5

0.0

0

0

1

0

0

1

6:30 AM

Glucosamine

1

33

0.0

0

110

3

1

1

2

6:30 AM

Kirkland Calcium Chew

1

20

0.0

0

20

4

0

0

0

6:30 AM

Fage Nonfat Yogurt

1

120

0.0

0

65

9

0

20

9

6:30 AM

Natures Valley Granola Bars (Oats 'N Honey)

1

190

6.0

0

160

29

2

4

12

6:30 AM

Honey

1.5

90

0.0

0

0

25.5

0

0

24

8:00 AM

Hashbrowns (McDonald's)

1

150

9.0

0

310

15

2

1

0

11:00 AM

Sun-Maid Dark Chocolate Yogurt Raisins

1

120

4.0

0

15

21

2

1

16

11:00 AM

Popchips Sour Cream & Onion

1

120

4.0

0

290

20

1

2

2

12:00 PM

Roast beef and american on white

1

579

22.6

87.5

1586

56.1

2.4

39.6

8.3

1:00 PM

Popchips Barbecue

1

120

4.0

0

250

20

1

1

2

3:00 PM

Muscle Milk Light Chocolate

1

160

5.0

10

210

9

1

20

3

7:00 PM

Angelo's Pizza (Sausage & Pepperoni)

2.5

700

40.0

100

2075

55

2.5

32.5

7.5

=========================================================================================================================



Day 7 - December 7, 2011
 

Daily Totals

Date

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

12/7/2011

1597

76.4

18.3

1111.3

219.7

24.4

56.4

28.3

Time

Exercise description

Minutes

Cals

Distance

Heart Rate

5:00 AM

Treadmill

35

262

2.10

122

Didn't get to the gym last night so I went in a 5am and spent 35 minutes on the treadmill.  Had to stretch for about 10 minutes after - had some soreness in my lower back.  Finally starting to see some cold temps here.  Supposed to be down in the 20's tonight. 

Last updated:  8:05 PM 12/07/2011

 

 



Food Log - 12/7/2011
 

Time

Food

Servings

Cals

Fat

Cholestoral

Sodium

Carbs

Fiber

Protein

Sugars

 

 

 

 

 

 

 

 

 

 

 

7:00 AM

Trader Joes Chewable Vitamin

1

5

0.0

0

0

1

0

0

1

7:00 AM

Glucosamine

1

33

0.0

0

110

3

1

1

2

7:00 AM

Kirkland Calcium Chew

1

20

0.0

0

20

4

0

0

0

7:00 AM

Kirkland Cinnamon Pecan Cereal

2

380

14.0

0

200

66

14

0

0

7:00 AM

Silk Pure Almond Milk (Original)

1

60

2.5

0

150

8

1

1

7

10:00 AM

Pur Protein bar - Chocolate Chip

1

180

4.5

10

105

17

2

20

2

1:00 PM

Chicken Tenders

1.6

339

16.6

0

0

19.9

0

24.9

0

1:00 PM

French Fries

0.75

150

23.3

0

251.3

50.5

4.4

5.5

0

4:00 PM

Sun-Maid Dark Chocolate Yogurt Raisins

1

120

4.0

0

15

21

2

1

16

7:00 PM

Grilled ham & cheese sandwich

1

310

11.5

8.34

260

29.34

0

3

0.34

 

============================================================================================================================================================





 

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