A Week in Review – Sunday 12-07-14 to Saturday 12-13-14

Week-in-Review1 So this week I included my meals. As you can see my biggest meal is breakfast and is filled with enough protein and fat to carry me through to lunch time. There have been days where I get to lunch time and I am not hungry and there are other days where by 10:00 I am looking for something to eat. If I do get hungry during the day I keep a supply of sardines in olive oil, it seems to do the trick and they are delicious.

My body weight dropped below 170 this week and has stayed there pretty consistently. And my blood sugar has been staying under 100 most of the time. It appears that I am finally doing everything right, but I do not want to jump to conclusions just yet. I want to see the long term effects.

I feel that I still have to make adjustments to my workout plan to the point where I will need to do cross fit type workouts and find activities like basketball or tennis to play once or twice a week. The isolated muscle workouts I am do now are working, but I do have problems with joint pain with certain routines. Another exercise I need to add to my arsenal is sprints just once a week. Just a set of 6 twenty second sprints on a Saturday morning should make a world of difference in overall fat burning. These things will change with time and I believe that I will see even better results. For now the convenience of the treadmill and bowflex in the garage have given me a solution to my early workout schedule and also given me back my life.
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Sunday – 12-07-14 – Blood Sugar – 96, Weight – 170.6

Treadmill – Distance- 3.0, Time- 46:37, Calories- 340.9

Breakfast – 3 eggs, 3 bacon, 3 sausage
Dinner – Fish, asparagus
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Monday – 12-08-14 – Blood Sugar – 77, Weight – 169.6

Bowflex – CHEST
Bench Press – 155/155- 15, 12, 8
Incline Press – 155/155- 8, 9, 9
Decline Press – 155/155- 13, 11, 9
Flys – 60/60- 20, 15, 12
Situps – 80/80- 18, 14, 12

Breakfast- 2 Eggs, 2 Sausage, 2 Bacon
Lunch- Chicken Marsala, Asparagus
Dinner- Meatloaf, Peas

Today is the first time that my weight has stayed under 170 for two days in a row, yet I can visually see muscle growth in the mirror. My morning blood sugar has stayed under 100 for almost a week now. It seems that the current plan in place is working.
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Tuesday – 12-09-14 – Blood Sugar – 95, Weight – 169.6

Treadmill – Distance- 3.0, Time- 45:10, Calories- 347.4

Breakfast – 2 Eggs, 2 Sausage, 2 Bacon
Lunch – Meatloaf, Peas
Dinner – Sausage and Peppers
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Wednesday – 12-10-14 – Blood Sugar – 87, Weight – 169.2

Bowflex – BACK
Pulldowns Bar – 110/110- 10, 14, 14
Rows – 110/110- 20, 17, 15
Reverse Flys – 30/30- 20, 20, 18
Situps – 80/80- 15, 20, 17

Breakfast – 3 Eggs, 3 Sausage, 3 Bacon
Lunch – Sausage and Peppers
Dinner – Crabcakes, Spinach

Wow, day 3 with weight under 170. I’m just kicking ass.
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Thursday – 12-11-14 – Blood Sugar – 102, Weight – 169.6
DAY OF REST

Breakfast – 2 Eggs, 2 Sausage, 2 Bacon
Lunch – Spaghetti, Meatballs, Spinach
Dinner – Pork Chops, Butternut Squash
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Friday – 12-12-14 – Blood Sugar – 99, Weight – 169.8

Treadmill – Distance- 3.49, Time- 52:57, Calories- 400.8

Breakfast – 2 Eggs, 2 Sausage, 2 Bacon
Lunch – Pork chops, Butternut Squash
Dinner – Lamb Chops, Cabbage
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Saturday – 12-13-14 – Blood Sugar – 103, Weight – 169.4

Bowflex – SHOULDERS
Shoulder Press – 100/100- 15, 13, 12
Front Raises – 30/30- 15, 13, 12
Side Raises – 20/20- 12, 12, 12
Shrugs – 100/100- 12, 16, 16
Situps – 80/80- 20, 26, 20

Breakfast – Cottage Cheese, 3 Eggs, 3 Sausage, 3 Bacon
Lunch – String Cheese
Dinner – Crab, Beets, Cole Slaw
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About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
This entry was posted in body building, fitness, food, health, paleo, primal, simple living, type II diabetes, walking and tagged , , , , , , , , . Bookmark the permalink.

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