This thread is turning into my own personal LiveJournal. However, I persevere.
S/W June 25, 2012: 231.5 lbs
C/W Aug 3, 2012: 217.4 lbs
Another 2.2 lbs down this week. I'm still not hitting the gym more than 3-4 times a week, and it's usually no more than 30 min of brisk treadmill walking. I'm adding speed an incline to each session, and will add running periods within the session.
I did my first Olympic style squats just to practice the technique a bit and to see what it was like. I've always been intimidated by barbells, so I always used dumbbells or isolation machines. I overdid it a bit, and my butt and hamstrings where pretty sore for about 4 days. I'll incorporate it more later as I learn more, and after I've stopped working on weight loss exclusively.
Last week I said that I'd post my lentil recipe. I keep a tub of these premade in the fridge and usually have a about 1/2 a cup with lunch or dinner. I use it to bulk up salads (so I'm not hungry 15 minutes later) or to replace a normally starchy side, like rice or potatoes. I also use it as base for stir-fry. They have a good amount of protein, high fiber, no fat, cholesterol or sodium. They have carbohydrates, but they are complex carbs that don't really spike your blood sugar.
1 16 oz package of dried lentils (rinsed, not soaked)
4 cups of low-sodium vegetable broth (Trader Joe's makes a good one). You can also use chicken or beef broth, or just water.
4 cups water
1 4 oz can of mushrooms (drained, sliced. Shitake are good)
1/2 large onion, chopped
Salt and pepper to taste if the broth doesn't do the job
In a large stock pot, bring all 8 cups of of liquid to a low boil. You can use just water or all stock, I use half and half because the flavor is right for me and it seems to be overkill adding 2 quarts of broth. Add the lentils, mushrooms and onions and cook as directed on the lentils package. I cook at a low boil for about 30 min with the lid half-covered until most of the liquid has been soaked in or evaporated. If you cook much longer with more liquid, they get pretty soupy (which is awesome, but I'm not making soup). The lentils should be firm, but not crunchy. Serve with as is or with a little sriracha hot sauce. Store in a plastic tub, and you're set for at least a week. Total cost is usually around $4-6 dollars.
There seems to be some controversy online regarding legumes (which I've been eating at almost every meal). Some camps insist that they are a critical source of non-meat protein, nutrients and complex carbs. Others, especially the paleo crowd, forbid them outright due to their high levels of lectin. I'm still doing research on the matter, but for now, I'm including them in my diet. They are a huge improvement from what I've been eating for most of my life.
The goals for next week: Ramp up the cardio at they gym (intensity, not duration). Keep reading on the barbell workouts. Have a moderate cheat day on Saturday. Pre-cook more meals for convenience. If I'm lucky, I'll be 5 lbs from my goal by next week.
Mrs. DrGonzo has also started her own weight loss program, although completely different than mine. All she does is log in everything she eats into the MyFitnessPal
app on her phone. She can scan the barcode on packaged foods, search for most foods in their database, and save foods that she habitually eats. By simply tracking what she eats everyday, and trying to keep it at or under a certain amount of calories per day, she's been able to lose about 9 lbs in three weeks. This helps here be aware of what she's actually eating, prevents oversnacking or binging, and she hasn't felt hungry or deprived. She still eats whatever she wants, but the act of logging it in helps her make good choices. I'm very proud of her and I wanted to share this technique with everyone, since it has been working well for her.