With Mum and The Brother safely back the night previous they brought with them some take-away / fast food. I had some even though I wasn’t hungry.
The morning involved a pick-up at the station for a colleague as we were having a team meeting in town at (new) premises. We were gifted lunch by our Leader but thoughts of going to the gym after the afternoon business planning sessions were pushed to the back of my mind.
I didn’t spend any cash!
The Son was playing up again throughout the whole trip to Bradford. He’s better than I at expressing his feelings but I’m not good at coping with that. The Fiancee did well but I think it wore her out too. I’ve read somewhere that only The Son can control how he feels or should I say only we can control how we feel. We may be upset by other people but its up to us how we react.
Unplanned spending was £9.29 for flowers and chocolates. I had just enough diesel to get up there and back so delayed filling at the station until Monday.
Took my youngest brother to the Odeon – for him to see Quantum of Solace with another brother.
Lent my telly to The Fiancee. Told her not to rush to return it. The Son sees this as me pushing him away – the children like to play in my bedroom.
Weighed in at a svelte (for me these days) 212lbs. Must be water loss though so be interesting to see how much goes back on over the weekend. We had an early start so as to get The Son’s hair cut (£5) and for me to do my marriage course homework with The Fiancee. The Son was in a mood early doors as he wanted to play on his Xbox but had to be woken from his slumber leaving him no time before we were out the door. Mercifully there wasn’t a queue at Mr T’s so we were done there for 0920. I’d seen an offer for Gears of War 2 for the Xbox at Morrisons (£29.99) and I wanted to get some fireworks which were to have been gotten from The Chinese Fireworks place but at half-price (£24.50) they missed out on our business. I made The Son give me £20 for the game. The bonfire party was excellent – the lovely hosts said we needn’t have brought any fireworks years of parental training mean this is hard to do – turn up empty-handed. These expenses were again not planned. Got a stroppy bill from npower (former gas supplier) for £84.01 so paid that online. Now the debt snowball amounts have been set I paid the amount planned to Amex this month.
Yesterday I as inspired by a lady blogger to really start journaling my battle towards debt freedom. It’s obviously possible to have a positive net worth and debt – in my case on credit cards. Anyway unplanned expenses were: £1.95 on lunch, £5 for a mobile phone top up for my son and £45 for two tickets for the “Witches of Eastwick”. My son usually gets £2.50 per week pocket money. He’ll forfeit that for the mobile phone credit.
"Try and cycle to and from work each day (5 hours in total) or
workout 4 hours
1 weekend back to back cycling - 4-5 hours on Saturday/ 3hours
on Sunday
Other weekends - 1-2 hour cycle on one day."
I've done six hours + for w/c 01/07/07 on my mountain bike and then can added in the time spent on cardio in the gym.
Didn't weigh myself this morning as didn't want bad news following my late night bingeing. I guess the clean eating thing is going to be hard - but just staying away from junk in packets should be enough?
Told Sara I was starting a new challenge and I think she wants in. Last night we both said (by text) that we needed to lose some weight.
Spoke with Janet.
Watched Thea and her friend Alex, horse-riding.
Goals: CE 80; RT 30; CT 30; PG1 -15lbs; PG2 Sleep! PG3 Post progress 38x
CE = Br: Satsuma, banana, green tea, nectarine; Sn1: promax diet; Lu: Chicken, lambs, beans and sweetcorn; Sn2: Banana
CT = Spinning
RT = Incline bench press 3x15x40; Mixed-grip chin-ups 3x5; Alternating shoulder press 3x20x24; Dips 3x10; Reverse biceps curl 3x15x12; Bent-over row 3x15x30
To lose weight, you need to control your appetite. Otherwise, your diet goes out the window, and you can't burn fat because you are eating too many calories.
There are many reasons we overeat...
To fight off hunger, it's best to stick with foods that are nutrient dense, high in protein and fiber, and low in calories.
From Jon Herring at www.earlytorise.com comes these tips...
1. Brush your teeth several times per day. When your mouth feels clean and fresh, you are much less likely to eat between meals.
2. Write down EVERYTHING you eat... and be honest. Instead of wondering why you are gaining or not losing weight, it will become quite clear. And if you want a little more incentive to watch what you put in your mouth, get a friend or family member to agree to check your "food journal" once a week.
3. Before you sit down to dinner, put the amount of food you would like to eat on your plate and put the rest in the refrigerator. This will discourage you from going back for seconds.
4. Observe the 10-minute rule. If you really want a second portion of calorie-rich food, wait 10 minutes. In most cases, the craving will pass.
I've also read that the scent of vanilla decreases hunger, and that chewing gum is also effective at helping reduce hunger and calorie intake.
Making smart food choices is still probably the best way to go...and of course, I recommend Dr. Chris Mohr's Turbulence Training Fat Loss Nutrition Guidelines.
But if you need recipes, let me tell you, I just reviewed the latest version of Dr. John Berardi's "Precision Nutrition" and it's packed with meals that will fill you up and keep you lean.
The package even includes a little set of skinfold calipers for you to use at home. Ingenious. Oh, and you get full access to his discussion forum.
You might even find a bonus from me over on John's forum,
CB
PS - Do you know what people constantly LIE to me about?
Their nutrition. Almost every person that emails me to say they are stuck at a fat loss plateau says they are eating well. And then I ask a couple of questions, and the truth comes out. They are snacking before dinner...or they give into their sweet-tooth (every day!), or they eat fast food more than once per week.
So it's almost always nutrition. After all, you're working hard enough in the gym, aren't you?
So go HERE & get Precision Nutrition Help
Here's what one my client's had to say about Gourmet Nutrition (one of the books that comes with Precision Nutrition...):
"Having worked in some very fine restaurants over the years, I can attest to the fact that his preparation instructions are top notch (slow roasting salmon, searing steaks) as well as easy to follow. Well done. This book has straightforward instructions on how to make delicious food in a manner that will be in keeping with your nutritional and physical goals. It far exceeded my expectations. The steak recipe on page 122 is spot on, whether or not you take the time to make the balsamic syrup. Who doesn't love steak with fried onions? And I'm also looking very forward to trying the sea scallops on page 111."
A mouthwatering review to say the least!
So go HERE & get Precision Nutrition Help
