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artistjohn
Moderator
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Posted: 20 January 2011 05:21 pm |
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I have been inspired by other guys new diaries and have decided to do the same. So here goes.
I started my diary here on 10 Jan 2008. At that time I was 207lbs. I am a 52 yr old male, 6 2” and shrinking. The lowest weight I achieved was 193 lbs. I then yo yo’d up and down, until a new high after Christmas of 227lbs. I suffer from high cholesterol and a fatty liver. I know both these conditions are controlled when I am thinner.
Today I am 222lbs. I am a recovering alcoholic and codeine addict. I am now convinced that I have suffered from low grade depression all my life and was self medicating, using drink and drugs. I also binge eat during the winter to fight of depression/winter blues/SAD.
I have used my addictive personality in positive ways. I have run marathons. I love exercise. I have learnt languages. I have gone from 28 handicap golfer to 8 handicap in 2 years. Having had careers in the army and police, I learnt to paint Watercolours and have sold hundreds of paintings during the last 20 years.
I have undergone CBT (Cognitive Behavioural Therapy) and use it on a daily basis. Positive thinking. The exact opposite of the way I have always thought (anxious depressive thoughts.
When I eat well and exercise I feel so much better. Since 1.1.11, I have lost 5 lbs and I am jogging again and eating a clean and healthy diet.
I am re reading Burn The Fat Feed the Muscle and have made goals for the coming year and shorter term goals as well. I plan to lose 1lb per week and achieve my goal by 17 Dec 2011. or sooner. Slow and steady is my motto. I have few pleasures left and food is one of them. I am not on a diet. I eat moderate portions of healthy non processed foods.
Wish me luck and bon voyage to my fellow travellers.
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Hiker
Distinguished Member
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Posted: 20 January 2011 11:44 pm |
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Hi ArtistJohn, glad your back and giving yourself a fresh start diary and all. You're down 5 pounds already...great job  . Winter is tough for anyone suffering with depression, but at least you are aware of the issues and can get the care you need. And putting those addictive personality into positive things seems like a really good idea to me. Good luck on your new start.
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artistjohn
Moderator
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Posted: 21 January 2011 09:48 am |
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Thanks Hiker. Feel good today and sun is shining.
My calorie allowance is currently 2272, which is 20% below maintenance. I did say I don’t eat processed food. I do eat some; high quality cereals. Yoghurt, Wholemeal pasta and brown rice. All our meals are made from fresh.
Yesterday I ate 2217. I decorated house, painting and sanding for 5 hours and then ran for 45 mins and burnt 511 cals. 45 squats. I was awake in the night with hunger pangs for about an hour. I will up by 100 or so on run days.
Muesli
Bran Mixed berries
Milk
Vegetables
Wholemeal pasta
Pesto]Pork lean 70g
Sweet potatoes
Onion
Pepper
Courgette
Olive oil
Corn
Live yoghurt
Orange
Banana
Start weight 227lbs
Target 175lbs
Current 222lbs
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artistjohn
Moderator
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Posted: 22 January 2011 10:24 am |
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No change in this months weight loss challenge. Disappointing, but entirely expected. I have lost 5 pounds in the first 3 weeks and I expected a slow down. I will up my calories a bit this week and increase my exercise.
12 month Goal is to hit 175Lbs
Weekly loss of 1Lbs
Walk or run for 1 hour per day
Get out of bed earlier
Be leaner
Build some muscle
Go to my Doctors with new body, instead of turning up as a fat and depressed alcoholic who needs medication.
Yesterday I painted walls for 4 hours and was tired. We have 5 students staying this weekend from Hong Kong, so they are keeping us busy. Treated myself to a few chips/fries. There was a huge bowl on the table. I weighed 165g = 212cals. They had burgers with cheese and bun. I had a tin of salmon and salad. The fat dripping off the burgers was horrible.
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artistjohn
Moderator
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Posted: 23 January 2011 11:34 am |
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Yesterday I walked to the shops and bought the paper and a few bits and bobs. Carried them home for a total of 50 minutes. Painted in Lounge for 2 hours. Watched some sport on tv.
Pm I ran/jogged for 1 hr 2 mins. Burnt 780 cals. Average heart rate 142 Max 165.
Ate well.
2 toast jam and marmite
Salad
Coleslaw
Sardines
Pitta Wholemeal
Apple
Banana
Potato 145g
Chicken 135g
Corn
Veg
Oil
Small dumpling
Orange
Apple
Kiwi
Muesli
Bran
Berries
Milk
Oil
1 x toast
Marmite
Total of 2217 cals
Maintenance cals are 2870
Last edited on 23 January 2011 11:35 am by artistjohn
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artistjohn
Moderator
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Posted: 24 January 2011 09:42 am |
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I was on my way out the door for my walk to the shops for a paper when 2 of the Hong Kong girls volunteered to go. So I did some cleaning and helped with Sunday lunch for 7. Kids had pie and ice cream for pudding, I hid in lounge til it was all gone.
Pm watched some sport on tv.
3pm walked down on to marshes wearing rubber boots and waded around in ankle deep mud for 1 hour. Burnt a few extra cals washing dog afterwards.Took my binoculars for some bird spotting. Only thing of note was an egret fishing by the river. They are not native to this country but have moved up from the Mediterranean sea and made this home. Must have been chilly last month when the temps were below freezing.
Steak 60g
Tomato
Chicken 75g
Cauliflower
Broccoli
Parsnip
Roast potatoes
Carrot
Sprouts with chestnuts and bacon
Oil
Stuffing
Chicken 80g
Veg and oil
Pickle
Yoghurt
Orange
Gravy
Egg
Muesli
Mixed berries
Milk
Total of 1780 cals I may have underestimated on oil gravy etc. It is sometimes difficult with roast lunches where the amount of oil sucked into a roast potato can only be guessed. I did not feel hungry in the night.
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artistjohn
Moderator
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Posted: 25 January 2011 11:20 am |
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Yesterday finished decorating lounge and varnished skirting boards. Visited 91 yr old mum in the afternoon.
Late pm did 35 min run for burn of 344 cals. On flat grass I ran 200yds and did 15 deep squats and repeated 4 times for 60 squats.
Banana
Muesli
Milk
Coleslaw
Smoked salmon 75g
Lettuce
Tomato
Cucumber
Wholemeal
Pitta bread
Banana
Brown rice
Veg/oil/potato
Crème fraiche
Chicken
Curry spices
Yoghurt
4 x almonds
Mixed berries frozen from supermarket Blackberries/raspberries/blueberries/redcurrants
Muesli
Bran
Milk
2 x oranges
Apple
Total of 2287, 9 cals over target of 2272!!
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artistjohn
Moderator
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Posted: 26 January 2011 11:47 am |
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Did a reasonable amount of work yesterday putting furniture back into lounge. Scale of 10 for physical output 2/10.
Walk pm for 35 minutes.
Diet ok ish. Ate 2272 cals which is bang on target.
Tomorrow will be far more physical.
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artistjohn
Moderator
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Posted: 27 January 2011 09:40 am |
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Hard day. Spent 5 hours on my hands and knees sanding floors. Got knee wrist and ankle pain, but good clean floors.
Ran for 20 mins fast in freezing cold.
Muesli
Bran
Milk
Banana
Cottage cheese
Coleslaw
Whole romaine lettuce
Tomatoes
Oil
Banana
2 x wholemeal wraps
Chicken
Oil
Peppers
Onions
Mushrooms
Sour cream
Mixed berries
Muesli
Bran
Milk
Total 1974 cals
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artistjohn
Moderator
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Posted: 28 January 2011 09:13 am |
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Another day on my hands and knees, 5 hours approx, sanding floors.
Target weight on this 52lb1 year challenge is 223lbs by 29th Jan
Actual weight 221lbs.
6 lb loss since 1st Jan 11
Last edited on 28 January 2011 09:15 am by artistjohn
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artistjohn
Moderator
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Posted: 29 January 2011 09:44 am |
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Went into City with wife and met daughter for lunch. In Italian café I had anti pasto misto. A small plate of meats and fish and vegetables with 2 small pieces of white bread.
Dinner made mixed bean (tinned beans) salad and added cucumber tomatoes spring onions red pepper celery.
Dressing is;
2 teaspoons of olive oil
1 teaspoon mustard
1 tablespoon balsamic vinegar
Chopped garlic
Jacket potato with coleslaw
Ate 2179 cals yesterday.
Walked in city for 1.5 hours.
Came home and walked dog for 30 minutes.
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artistjohn
Moderator
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Posted: 30 January 2011 10:56 am |
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Another day on my hands and knees sanding floors. The end is in sight. 5 hours of this and a short walk was enough.
Ate 1985 cals of healthy homemade food.
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Hiker
Distinguished Member
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Posted: 30 January 2011 10:25 pm |
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| ArtistJohn, you are sure getting a lot of exercise in sanding those floors. I saw you mention adding cukes, tomatoes and onions to canned beans. I think that is a great idea, just never thought of it. I am always looking for new veggie recipes, I think I will steal that one.
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artistjohn
Moderator
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Posted: 31 January 2011 11:37 am |
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Hi Hiker. My wife is not a great fan of beans, but likes this recipe with other stuff mixed in. We have it with a jacket potato and coleslaw. The dressing makes it, use plenty of garlic.
Sanded again yesterday. Wednesday is varnishing day. Walked pm with dog.
Calories 2102.
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artistjohn
Moderator
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Posted: 1 February 2011 10:16 am |
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Sanded floors yesterday for 6 hours. I am officially wrecked. My wrist is sore as is my left knee. Glad to see the back of this job. Got up floor showered and collapsed onto sofa last night.
Ate 2132 cals.
Made pizza mushrooms.
3 large flat mushrooms
Bacon bits
Garlic
Breadcrumbs
Onion
Garlic
Coriander
Fry Bacon garlic onion a few chopped small mushrooms in a drop of olive oil, then mix with breadcrumbs and coriander and top large mushrooms with mix and bake in oven and top with a pinch of cheddar cheese. Last edited on 1 February 2011 03:29 pm by artistjohn
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cportwine
Distinguished Member
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Posted: 1 February 2011 02:43 pm |
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| That sounds really good. I had something similar to that yesterday also. Mine was like a veggie mushroom pizza made on a wheat wrap. I will have to try doing it on big mushrooms. Thanks for the idea!
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artistjohn
Moderator
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Posted: 1 February 2011 03:30 pm |
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Thanks Cindy, they are nearly vegetarian and yummy.
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artistjohn
Moderator
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Posted: 2 February 2011 02:30 pm |
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Finished sanding floors. Ran for 33 mins fairly hard with 3 big hills for burn of 400 cals.
Ate 1885 cals, which is a bit too low, close to my unadjusted RMR.
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mchen01
Distinguished Member
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Posted: 2 February 2011 05:03 pm |
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Congratulations on finishing your floors!! That looked like a back-breaking job. And I liked how you celebrated with a hilly run. Haha! You sure have a lot of energy. Send some my way will ya?!
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artistjohn
Moderator
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Posted: 3 February 2011 10:17 am |
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What a day!! I bought real expensive varnish for my floors and it was really powerful stuff. I ended up wearing mask and scarf tied round my face, but was getting in my eyes. I could do a few minutes work and then have to run into garden for fresh air. Any way putting house back together today.
Went out last night to escape fumes and had chicken dinner in Nando’s. Had to eat what I could and where I could yesterday including 3 almond biscotti’s.
Calories approx 2200.
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artistjohn
Moderator
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Posted: 4 February 2011 10:37 am |
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Deep cleaned the kitchen cupboards yesterday and removed all the dust from sanding. Fixed the loose legs on dining table and had a short walk with dog.
Ate 1930 cals.
Tomorrow going for tea and a cake has been made for my visit, so, politness means I must have some. Saturday I am in London and will be grazing from available outlets.
Aim is to lose 1lb per week for 52 weeks
Current loss is 7lbs in 5 weeks slightly ahead of the game.
Target 222lbs for 5.2.11
Current 220lbs
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artistjohn
Moderator
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Posted: 6 February 2011 11:49 am |
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Friday was spent in the City and afternoon tea and cake with friends. Ate fairly well for 2106 cals. Walked dog.
Saturday up early and train to London. Visited National Gallery and saw impressionists and Turner, clearly the first and best impressionist. Had tickets for tour of Houses of Parliament, extremely interesting. Then visited Imperial War Museum. Had to eat where and when we could and estimate calories at 2600 ish. Arrived home at 10pm.
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artistjohn
Moderator
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Posted: 7 February 2011 11:35 am |
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Walked to shop for Sunday papers. Watched some football on tv. Another short walk with dog. Ate well. Had Sunday roast chicken with trimmings. Ate 2069 cals.
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artistjohn
Moderator
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Posted: 8 February 2011 10:15 am |
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Cleaned house top to bottom. Visited my 90 yr old mother pm. She was mainly talking to my dad who died 3 years ago. Bought some seed potatoes and tomatoes to plant in garden. Walked dog around golf course. Ate really well.
Grapes
Bran
Milk
Bacon
2 eggs
2 egg whites
Tomato sauce
Clementine x 2
Carrot
Potatoes
Chicken
Ratatouille (courgette/zucchini aubergine tomatoes garlic mushrooms)
Yoghurt
Orange
Apple
Clementine
Grapes
Muesli
Bran
Milk
Banana
Total 1924 cals
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artistjohn
Moderator
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Posted: 9 February 2011 10:16 am |
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Birthday boy yesterday 53!! Went into city. Met daughter and wife. Went to cinema to see ‘King’s Speech’ Very good. I measure a film by whether I get bored and my backside goes numb. Neither happened. We sat in gallery seats which come with free snacks. I had nachos with salsa dip, a few chocolates and half a tub of salty popcorn and a diet pepsi. I ate a few of each and left some, so it felt ok, not a full on binge. Had burger and chips/fries for dinner, no starter or sweet. Came home and walked dog. 3 short walks yesterday. I estimate between 2500 and 3000 cals.
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Hiker
Distinguished Member
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Posted: 9 February 2011 10:56 pm |
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| Happy Birthday ArtistJohn and congrats on controlling the treats at the movies. I thought The Kings Speech was a really good movie and I kind of thought it would be boring but you are right, it was not.
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artistjohn
Moderator
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Posted: 10 February 2011 10:47 am |
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Thanks Hiker,
Good day yesterday. Varnished some doors and skirting boards for a few hours. Not too physical, no sweat reward. pm ran with dog for 3.5 miles. Did 75 squats in usual way. 15 squats jog 200 yards and repeat.
Ate well enough.
Muesli
Bran
Banana
Milk
Wholemeal pitta
Veg soup
Hummus
Ham
Apple
Wholemeal pasta
Pine nuts
Pesto
Veg
Courgette
Carrot
Mushrooms
Cauliflower
Oil
Smoked salmon
Mango
Orange
Yoghurt
Muesli
Bran
Milk
Total 2258
Run today burnt 583 cal’s
In my challenge to lose 52lbs this year;
Start 1st Jan 2011 227lbs
Today 218 lbs
Total 9lb loss.
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artistjohn
Moderator
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Posted: 11 February 2011 04:20 pm |
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Had a rest day yesterday. Went out for lunch with friends. I had a starter of fish cake and salad. Great steak and a few chips/fries and vegetables. No pudding.Short walk with dog pm.
Anybody reading this I would like to say that this diary definately motivates me along with the monthly challenge. I have just come back from a workout that I will report tomorrow and I do push myself more knowing I have to write here what I have done. I hope that makes sense, I am accountable in other words to this diary and challenge. I don’t want to Q£%@ about this time, I am determined to reach my goal.
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artistjohn
Moderator
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Posted: 12 February 2011 08:59 pm |
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Consumed 1937 cals of healthy food. Ran 4 intervals of rugby pitch sprinting to one line and jogging back. Did 3 times big hill, ran up and jogged down. 52 mins and burnt 619 cals. Woke up during night hungry and ate muesli and yoghurt at 3am. Picked up to kids from Hong Kong who are staying with us for half term.
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artistjohn
Moderator
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Posted: 13 February 2011 12:05 pm |
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Walked pm for 50 mins with dog
Had friends over for dinner. We bought in some chinese food mainly rice and noodle dishes. We cooked some healthy chicken and prawn dishes. Made very big fresh fruit salad but ate homemade chocolate cheese cake instead.
Approx 2500 – 3000 cals
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Hiker
Distinguished Member
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Posted: 13 February 2011 12:06 pm |
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Just wanted to stop in and tell you I had my weekly weigh in on the challenge and I have not made my goal. You have a great shot at beating me to the goal, especially with all that running you are doing . Have a great time with the kids visiting  .
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artistjohn
Moderator
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Posted: 14 February 2011 10:31 am |
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Thanks for calling in Hiker, I don’t think so, I will do well this week to not gain. Been feeling rough this weekend headache cough etc and overeating.
Yesterday was good until I finished off the cheesecake. Short walk with dog 20 – 30 mins. Watched some rugby and football on TV.
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artistjohn
Moderator
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Posted: 15 February 2011 09:05 am |
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Worked in the attic of my daughters house, well my house, she lives there rent free!! It’s 110 year old terrace. All the old straw from when it was first built is still up there and I have started to clear it, to put some new insulation in and clear the dust. I wore a mask that did not work and I breathed in a load of c..p. So today I am going to buy a good mask.
After a few days of treats connected to my birthday I had a low calorie day yesterday at around my RMR 1816 cals. In BFFM he calls it zig zagging which I quite like, high days and low days. Keep the body guessing and not slow the metabolism.
Grapes
Bran
Milk
Wholemeal pitta
Coleslaw
Tomatoes
Ham
clementine’s
Banana
Rice brown
Chicken
Vegetables
Chick peas
Oil
Creme fraich low fat
Yoghurt Live bio
Muesli
Bran
Mixed berries
Milk
1816 cals
On the weight loss;
I have lost 10lbs since 1.1.11
Current weight 216.8
Target for 19.2.11, 220lbs so I am ahead of schedule to lose my 52lbs by the end of the year. 10lb down 42lbs to go.
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artistjohn
Moderator
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Posted: 16 February 2011 08:56 am |
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| Had a rest day today. Ate 2324 cals, with a fair amount of carbs in the form of bread (wholemeal) and potatoes. Met wife and daughter in city for coffee. Walked dog pm.
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artistjohn
Moderator
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Posted: 17 February 2011 10:10 am |
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Spent the afternoon on my hands and knees again clearing out attic (disgusting).
Ate 1954 cals. Walked dog pm for 30 mins.
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artistjohn
Moderator
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Posted: 18 February 2011 10:55 am |
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Spent 3 hours on my hans and knees clearing attic (even more disgusting than yesterday)
Ate 2004 cals. Short walk with dog pm.
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artistjohn
Moderator
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Posted: 19 February 2011 11:01 am |
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Another 3 hours on my hands and knees clearing out attic (yes it was even more disgusting)
Ate 1862 cals. Short walk with dog.
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artistjohn
Moderator
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Posted: 20 February 2011 10:18 am |
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Rest day. Bought a few more bags to finish attic job. Took and picked dog from the hairdressers. Then took her for a 45 min walk in the rain and had to wash her.
Ate 2149 cals.
Last edited on 20 February 2011 10:19 am by artistjohn
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Hiker
Distinguished Member
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Posted: 20 February 2011 10:15 pm |
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| Artist, your daughter is so lucky to have you cleaning out the attic, the floors you were sanding were they in your home too? It sounds like you are getting plenty of exercise in just doing cleaning and repairs. You are doing some pretty heavy duty stuff.
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artistjohn
Moderator
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Posted: 21 February 2011 11:29 am |
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Hi Hiker. Great stuff in the challenge. I must admit to having 2 houses. I live in a house I self built with the help of contractors’ 8 years ago and it has five bedrooms and 3 bathrooms. We have students stay for periods and we provide food and lodging. It is school holidays here and we have 2 kids from Hong Kong staying for 2 weeks. They go home in the longer holidays. We also have older people from all over the world who stay who attend a local language school.
My daughter went to University in our home town and wanted to move out of our house. We bought a small 110 year old terraced house for her and we rent out 2 other rooms, which help pay the mortgage. I sanded the floors in our house and I am currently cleaning the attic in the student house.
Yesterday I did 2 hours in the said attic and cleared all the old insulation out. It is now a matter of removing 110 years of old dust and c…p. I wear a full dust suit and a respirator. I tape on gloves and the dust still gets through.
Came home and watched football.
I had a high cal day somewhere between 2500 – 3000.
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artistjohn
Moderator
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Posted: 22 February 2011 04:07 pm |
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Ground hog day. 3 hours in attic, the end is in sight. 2230 cals consumed.
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artistjohn
Moderator
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Posted: 23 February 2011 10:21 am |
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2 hours in attic. There is a crawl space that I can just squeeze into at the back of the attic. I was in there yesterday when the light fuzed. It was pitch black. I couldn't move in case I fell thru ceiling. Luckily my daughter came home and rescued me with a torch. Tomorrow the builders arrive to repair 110 year old walls in attic, the end is definately in sight.
Ate 2104 cals
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artistjohn
Moderator
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Posted: 24 February 2011 04:22 pm |
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Another Groundhog day of cleaning and preparing for builders. I am looking forward to the weekend when this is all over. I can then concentrate on my diet and exercise. I might even get some painting done (Watercolours) rather than walls. Next week may be a bit of light decorating with my wife and daughter helping.
Homemade pizza and chips for dinner. Calories not counted.
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artistjohn
Moderator
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Posted: 26 February 2011 11:13 am |
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Thursday builders came and started attic walls. Friday was a long day builders arrived and started repairing attic walls at 8 am. They finished at 2pm and I stayed on clearing up til 6pm. It is finally finished. I have to put in new insulation, which is a quick job.
I am physically tired and plan to rest up this weekend. My hands are cut and swollen. I am looking forward to getting back into some sort of a routine and starting the next weight loss challenge,
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artistjohn
Moderator
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Posted: 27 February 2011 10:26 am |
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Saturday was a complete rest day. 30 min walk with dog and then watched sport on TV. England beat France at rugby.
Ate well salad for lunch and chicken and vegetables for dinner.
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artistjohn
Moderator
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Posted: 2 March 2011 10:56 am |
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Just about finished the attic job and had a couple of rest days.
Yesterday I went to London to Lobby my MP in the House of Commons about the disgusting cuts to pensions. If you are reading this and are British and receive a Public Sector pension or you are an old age pensioner or your parents are any of the above, your pensions are being cut. I have entered the spring challenge and aim to get back on track.
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artistjohn
Moderator
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Posted: 3 March 2011 10:48 am |
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Back on track yesterday. Cut some wood up and took it to the local dump. Walked for total of 45 mins with dog.
Ate well;
Banana
Muesli
Milk
Mackerel
Coleslaw
Lettuce
Tomatoes
Potatoes
Chicken
Olive oil
Vegetables
Apple x 2
6 x clementines
Live yoghurt
Carrots raw
All bran
Muesli
Milk
Mixed berries
4 x mints
Total 2127 cals
600 below maintenance.
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artistjohn
Moderator
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Posted: 4 March 2011 08:45 am |
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Thursday
Chilled in the morning. Pm went to my daughters and did a couple of hours of filling cracks in paintwork and started some painting. Walked dog for 30 mins.
Ate well consuming 2287 cals which is 500 below maintenance.
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artistjohn
Moderator
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Posted: 5 March 2011 10:14 am |
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Took my wife to Hosp for check up. Shopping in local supermarket. Spent an hour or so cleaning and measuring at deceased mother in laws house, which is failing to sell because of a lack of housing market due to crash in economy, caused by the bankers (replace first letter with W) would be more apt. The very same bankers who are paying themselves huge bonuses while I am taking a cut in my pension. No resentments on this subject. Walked dog 20 mins.
Ate well;
Oats
Mashed banana
Raisins
Milk
Tomatoes
Coleslaw
Wholemeal roll with seeds
Mackerel
Potatoes
Scallops
Prawns
Tuna
Oil
Vegetables
Homemade seed and oat crunch
Live yoghurt
Mixed berries
Muesli
Weetabix
Milk
Small homemade quiche
Total 2269 cals
500 under maintenance
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artistjohn
Moderator
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Posted: 6 March 2011 11:18 am |
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Walked to daughters house and did 3 hours decorating (painting and sanding).
Pm watched some football on tv.
Ate 2476 cals
250 under maintenance.
I currently holding at 216 – 217lbs.
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