I Had A Great Workout This Weekend, But I Also Ate Garbage

by Khaleef "Fat Guy" Crumbley on December 13, 2011

in Daily Update, Diet, Food

I only worked out during two weekdays last week (Tuesday and Wednesday) because of pain in my sciatic nerve. So when Saturday came, I figured that I would have a tough time.

Unfortunately, I wasn’t able to workout with my trainer this past Saturday. However, that did not stop me from having a great workout!

I didn’t get to go out to the high school track and run on that rubberized surface, so my run wasn’t as good as the week before. However, my pre-workout run was still better than the previous weeks on the pavement.

I did the same exercises that I had been doing since the previous Saturday, and it was as grueling as usual.

I started out with 12 minutes of dynamic stretching and warm ups. Then I ran for 0.44 miles in about 6:58 – a ~3.8 mph pace.

I came back inside and did 5 rounds of the 5-exercise circuit. Here is the detail of each round…

10 Ball Slams – I don’t own a medicine ball (yet), so I limited to only going through the motions. I didn’t think it would have any impact, but I just wanted to be sure and keep up the same routine.

I have to admit that just doing the movements really helped to raise my heart rate. I plan to incorporate weights into the movements, so I can get the strength-training benefits (core, triceps, etc.) as well.

24-40 Lunges – Since my quads were out of commission for a couple of days when I first did this workout with my trainer, I changed the numbers a little. For the first round, I started out with 24 lunges. Then I increased the count by 4 for each subsequent round – ending up doing 40 on the last one.

Tomorrow (Tuesday) I plan to start with 28, increase by 4 for each round, and do 40 on the 4th and 5th rounds. Each day I want to start the first round 4 higher than the previous day, until I’m doing 40 for each round!

10 Push Ups – As I said before, it’s amazing to see just how hard a single push up is when you’re tired, your heart is racing, and your thighs are on fire!

I find myself struggling to get through 10, and I often have to stop for a couple of seconds (in plank position) after 5 or 6 push ups. Hopefully, this will prove to be great training for the push ups challenge.

15 Squats – I made a comment last week that the squats weren’t as bad as the lunges and push ups because I’m used to doing a lot with the Debbie Siebers’ Slim In 6 DVD. So my trainer came to me and said, “I heard you said that the squats were too easy”!

That meant that he wanted to raise the number from 10 to something insane. I bumped it up to 15 squats on my own, and I hope to get up to 25 by the end of the week.

10 Sit Ups – I am doing straight-leg sit ups. This is where you lay flat on the ground, straighten out your body, and then sitting up and touch your toes.

They involve a lot more movement than crunches, and are much harder to do when your body is worn out. I think I am going to mix it up with reverse & oblique crunches, since they work different areas of your abdominal muscles.

Then, I finished my workout with a run for 0.23 miles that took 3:49 (as you can see, I had nothing left for my 2nd run). After that, I did the 14-minute stretching routine from Slim in 6.

Overall, this is what did:

  • 50 Ball Slams
  • 160 Lunges
  • 50 Push Ups
  • 75 Squats
  • 50 Straight-Leg Sit Ups
  • Running – 2/3 Mile for 10:47

My wife came in near the end of the workout, and she said that I was dripping sweat! Actually, I was sweating hard after my first run. I love when I can workout in the cold weather and still sweat like crazy. It makes me feel like I am really working hard.

I really pushed myself after a couple of days off, and it felt great!

Eating Like A Fat Guy!

Unfortunately, my discipline didn’t carry over to my eating choices.

On Friday evening, I had a burger from Five Guys. I tried to be good and not have any fries, but the burger was unhealthy enough! To be honest, I didn’t enjoy it one bit, and I immediately regretted wasting my money and sabotaging my weight loss goals.

After my workout on Saturday, we did a lot of driving around (taking care of errands). I actually didn’t eat anything after my workout – because we had to rush to the bank – so I was pretty hungry by the time we finished everything. I then suggested that we go to a restaurant that we hadn’t been to since we were dating. It was a local Mexican restaurant that serves the best burritos.

There was some good that came out of this. I was able to stretch the entree to last 2 meals. Also, there was onions in the rice (disgusting), so I only had black beans, lettuce, sour cream, cheese, and chicken – not too many carbs. I actually think that I came in under my suggested calories (when taking the workout into consideration) for the day!

To be honest, I don’t feel bad about this meal from a nutrition standpoint, but since we are trying to pay off debt, I’m still disappointed.

The last bad meal happened on Sunday. After church we had home group (we break up into small groups and have a time of bible study and fellowship at various homes). We ate at around 2:45 pm and then had bible study. Afterwards, we had dessert. I made sure not to eat any of the dessert, since I don’t workout on Sundays.

However, I decided to grab a “to-go” meal from Chili’s. In order to not fall too far off the wagon, I went with an appetizer and dessert, instead of a meal (I usually get a carb-laden pasta meal). I still have half of the dessert in the freezer now – who knows when I’m going to finish it.

Overall, I am pretty disappointed in myself for eating out 3 days in a row! It will probably be a very long time before I eat another burger again. This experience has taught me a few things. First, I have a long way to go, and I need to be on guard at all times. Second, it takes a lot less food to make me feel full. Third, I don’t have a desire to eat many of the foods that I used to.

Let’s just hope that I can remember these lessons for the next time I face temptation!

© 2011, fatguyskinnywallet.com. All rights reserved.

krantcents December 13, 2011 at 12:55 pm

Stop beating yourself up! You did exercise and you gave up the fries. Small changes do pay off. You are trying to create better habits and that takes 21 days straight to do. Keep it up, it iwll pay off.

Fat Guy December 15, 2011 at 9:38 am

I tried to see the good in my choices – a year ago, I would have done much worse! It’s just hard because I had a specific goal, actually reached that goal early, and then ate myself into failure.

More than anything, this just provides more motivation to be disciplined!

Jeffrey Trull December 13, 2011 at 2:24 pm

Honestly, your eating “mistakes” don’t sound too bad. I know I’ve done a lot worse in one weekend. Keep exercising as much as you can. I’m not sure about you but after a hard workout I feel much more resistant to spoiling my diet since I don’t want to undo all that hard work I just put in!

Fat Guy December 15, 2011 at 2:01 pm

I’m the same way. I don’t want all of that work to go to waste! If I had worked out every day, maybe I would have felt the same way.

Newlyweds on a Budget December 13, 2011 at 3:51 pm

If you can figure out a way to stop eating delicious food while trying to lose weight, please let me know! I love food sooo much

Fat Guy December 15, 2011 at 2:12 pm

Yeah, that’s my problem! Eating has become a very important part of my life, and I need to change that!

LaTisha @YoungAdultFinances December 15, 2011 at 10:56 am

Now I want a burger! lol I love Five Guys too but maybe only once every two months? At least you ate in moderation when you did eat out.
I was once told to use the 80/20 rule. Eat healthy 80 percent of the time and eat what you want 20 percent of the time. I started out eating junk 20 percent but now I just eat less healthy 20% of the time. You will be fine, changing habits takes time.

Fat Guy December 15, 2011 at 2:23 pm

I think I’m doing much better than 80/20 – it’s more like 98/2 or something. I know I have to give myself breaks once in a while, but 3 days in a row was really bad!

MissGina December 16, 2011 at 9:55 am

Ok, so you do have a personal trainer, good!
As for the eating, allow yourself 1 cheat day a week. The other days you have to eat in. Planning your meals out on paper and also freezing meals (buying the containers if you don’t already have them) is another thing I did. Please be sure to include snacks!! Otherwise when you get that urge to snack you will reach for something bad.

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