Off to a slow start

I posted recently that I was renewing my desire to lose weight.  I've been keeping a food journal since Thurs and haven't done any exercise due to a temp illness.  I hope to be getting back to the gym Wed.  Overall, I've been doing ok with some bumps in the road. Like, today, I wish I had read Randall's morning chat before I had breakfast.  I had good intentions of just having protein and a fruit cup, but when I went into the kitchen, there wa a cinamon bun right in front of me.  It's gone now but the problem is that I ate it.  I write it here to admit it and get past it. I like being honest about most aspects of my life, but it's really hard being honest about my petty vices. One thing I did find out over the weekend is that I can now get protein "shots" by having Matrix protein powder in a small container (I use old pill bottles), and mix it 1/3 with the powder and 2/3 with water and sugar free flavoring.  Matrix is one of the Syntrax products that can be mixed with a spoon rather than a blender.  I don't even use a spoon;  I just make my mixture, cap it, shake it up, and enjoy.  I can measure out how much powder it takes to fill the pill jar, and divide that up to calculate how much protein and calories I'm getting in my smaller doses.  I've been using the DaVinci Gourmet SF&FF syrups for flavoring.  The only individual variable is deciding how much water and how much syrup to use.  I obviously get a stronger taste with more syrup, but that can become a little more expensive if I use it a lot.  However, having the flavored shakes is much cheaper than protein bars.

Just get back on the horse and go from here. I find that moderation is the key for me. An occasional sweet ( if it is not too much sugar) is ok, I take my protein in the form of meat, rather than "shots" A lot of chicken (even for breakfast) some beef jerky, and the occasional protein bar (used in place of a meal, this is like candy for me.)

A typical day will go something like this for me.

3 am. Before breakfast and leaving home I will make a decaf, low fat Latté (12 oz) to get the day going.

5 am to 5:30 am free weights at the gym. No rest between sets, I just alternate between different exercises to rest the working muscle groups. So this is 30 minutes of straight exercise. 3 days a week.

6 am Breakfast will normally be 1/4 cup of oatmeal (not instant, regular with no sugar or sweetener) and about 3 oz of caned chicken chunks mixed in. This provides bulk with the oatmeal and the combo last for a few hours.

8 am I will have 2 mugs of decaf coffee (about 32 oz) after breakfast but before snack (1/2 hour minimum between eating and drinking.)

10 am mid morning snack will be 3 or 4 oz of the same canned chicken or an apple

11:30 am Lunch is a chicken breast and possibly an apple (depending on if I had one for snack)

2:30 pm mid afternoon snack might be 4 to 6 oz of beef jerky or a large (24 oz) decaf, non fat latté.

5 pm Dinner is normally ½ sandwich of lean meat, normally a turkey based flavor, with mustard but no mayo or butter or fats.

7pm Snack might be 4 to 6 SF popsicles

8pm Snack might then be a small piece of cake or small bowl of popcorn eaten one kernel at a time.

9 pm Then it is bed time.

There will be assorted veggies mixed with the “meals” and it normally takes at least 30 minutes to 1 hour to eat or drink everything.  Vitamins and supplements are not included here, nor is the occasional bottle of water or drink of Crystal light.

Good luck getting back on the horse!!