Z's Shrink the gut expedition

Meals for Saturday, August 05:

Breakfast 1/2 –
Small Oat Bran Bagel 91 Cal 2 –
Canadian Bacon Slices 137 Cal 1 oz
Sharp Cheddar Cheese 121 Cal


Snack 1 3 –
Whole Wheat Crackers 53 Cal 1-1/2 oz
Diced Swiss Cheese 162 Cal


Lunch 1 –
Tuna Sandwich 360 Cal 1 serving
Fresh Rose Apples-Cup 34 Cal


Snack 2 3/4 cup
Light N' Lively 1% Fat Cottage Cheese with Added Calcium 120 Cal


Dinner 4 oz
Farmed Atlantic Salmon Fillets 208 Cal 1-1/4 servings
Fresh Cauliflower Florets-Each 4 Cal 1/4 cup
Brown Rice 55 Cal 3/4 Tbsp
Unsalted Sweet Cream Butter 75 Cal 2 pieces
7 Grain Bread 130 Cal


Snack 3 1/2 cup
Grapes 30 Cal 4 oz
Low Fat Cheddar Cheese - 1" Cubes 196 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 6 (no exercise prescribed)

Meals for Sunday, August 06:

Breakfast 3 –
Medium Plain Pancakes 259 Cal 1/2 cup
Blueberries 41 Cal 1 cup
Skim Milk 90 Cal


Snack 1 1/2 oz
Salted Dry Roasted Peanut 83 Cal 1/2 cup
1% Milk 52 Cal 1/2 cup
1% Fat Cottage Cheese 81 Cal


Lunch 1 serving
Chicken Caesar Salad 246 Cal 1 –
Medium Whole Wheat Dinner Roll 75 Cal 2 –
Medium Navel Oranges 137 Cal


Snack 2 4 pieces
Oscar Mayer Honey Ham Lunchmeat 93 Cal 2 oz
Low Fat Swiss Cheese-Diced 101 Cal


Dinner 2 servings
Salmon with Pimento 427 Cal 3 –
Pepperidge Farms Parker House Dinner Rolls 150 Cal 1 cup
Broccoli Florets 20 Cal


Snack 3 5 –
Low Fat Cheddar Cheese - 1" Cubes 150 Cal 5 –
Frookie Fat Free Garlic & Herb Crackers 44 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Messing with the format for reporting my exercises.  Copy and paste isn't working so great . . .August 7 (part I)


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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 7 part II

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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Hey veg, I'll post pics when I can stand it!  When I take my pics, I do completely relaxed--no sucking in the gut, no flexing . . . I want to know what I really look like lounging on the beach.  It is very painful (fat-skinny guy syndrome), and although some people tell me I'm overly-sensitive, my doctor at my annual check up last week welcomed me to the "40 and over" club (admittance in October) and then patted my stomach and told me to watch out for that!  As I said, I've slid downhill some. . .

I have the before pics.  Now I want after!  I'll post at least at the end of the 9 week program.  I've just completed week 3.  Right now, my best "before" pic is my pic on my work's website:




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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

This day was the first day ever that I actually had an excellent mango!  They can taste good!

Meals for Monday, August 07:

Breakfast 1-1/4 cups
Egg Beaters Egg Substitute 150 Cal 1 cup
Shredded Low-Fat Cheddar Cheese 195 Cal 1 cup
Cantaloupe Cubes 54 Cal


Snack 1 4 –
Sargento Snacks Reduced Fat Mozzarella String Cheese 200 Cal


Lunch 1 –
Turkey Sandwich 339 Cal 1 –
Medium Banana 105 Cal


Snack 2 3 –
Whole Wheat Crackers 53 Cal 1-1/2 oz
Diced Swiss Cheese 162 Cal 1/4 cup
Strawberry Halves 12 Cal


Dinner 1 serving
Lamb Steak with Apricot 351 Cal 1/2 cup
Couscous 88 Cal 1/2 cup
Green Beans-From Frozen 19 Cal


Snack 3 1 –
Flour Tortilla 100 Cal 3/4 cup
Shredded Low-Fat Cheddar Cheese 147 Cal 1/2 cup
Sliced Mango 54 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 8

Target Actual Cardio Exercises  Distance (mi)  Time   Distance (mi)  Time   RPE/HR 
Upright Stationary Bike                        max              20              8.4              30              6 130/141 

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Meals for Tuesday, August 08:

Breakfast 1/2 cup
Krispy Wheaties 'N Raisins Cereal 92 Cal 1/4 cup
1% Milk 26 Cal 2 –
Pork Sausage Patties 183 Cal 3/4 cup
Peeled Sliced Peaches 50 Cal


Snack 1 2 –
Rye Crackers 73 Cal 1-1/2 oz
Brie Cheese 142 Cal 1/4 cup
Diced Watermelon 11 Cal


Lunch 1 serving
Chicken Caesar Salad 443 Cal 1 –
Medium Apple 72 Cal


Snack 2 8 –
Chocolate Wafer Cookies 208 Cal


Dinner 2 servings
Baked Rosemary Chicken 406 Cal 1/2 cup
Green Beans-From Frozen 20 Cal 1/2 cup
Instant Mashed Potatoes 112 Cal


Snack 3 1-1/4 cups
1% Fat Cottage Cheese 203 Cal
I was lazy entering my results.  No way in hell was I eating cookies for a snack.  I forgot what I substituted, buy it wasn't sugary!  And pork sausage patties . . . . no way . . . they were turkey sausage patties.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 9 workout


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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 9 workout, part II

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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Meals for Wednesday, August 09:

Of course, I didn't have "light-n-lively extra calcium cottage cheese."  It was just the normal stuff.

Breakfast 2 –
Poached Eggs 147 Cal 2 –
Canadian Bacon Slices 137 Cal 2 slices
Toasted 7 Grain Bread 131 Cal 1/2 cup
Sliced Strawberries 27 Cal


Snack 1 1/2 –
Small Plain Bagel 78 Cal 1-1/3 Tbsp
Creamy Peanut Butter 125 Cal


Lunch 1 –
Roast Beef with Mayo Sandwich 377 Cal 1 –
Nectarine 60 Cal


Snack 2 1/2 oz
Salted Dry Roasted Peanut 83 Cal 2/3 cup
1% Milk 69 Cal 1/2 cup
1% Fat Cottage Cheese 81 Cal


Dinner 2 servings
Plain Grilled Salmon 243 Cal 1-1/4 cups
Spinach Salad (Without Dressing) 134 Cal 2 –
Medium Whole Wheat Dinner Rolls 151 Cal


Snack 3 1-1/4 cups
Light N' Lively 1% Fat Cottage Cheese with Added Calcium 200 Cal 1/2 cup
Blackberries 31 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 10 workout:



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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Meals for Thursday, August 10:

"dinner rolls" are always replaced with sprouted whole grain bread.

Breakfast 1/2 –
Small Oat Bran Bagel 91 Cal 2 –
Canadian Bacon Slices 137 Cal 1 oz
Sharp Cheddar Cheese 121 Cal 1/4 cup
Quartered Apples 16 Cal 1/2 cup
1% Milk 52 Cal


Snack 1 3/4 cup
Low-Fat Vanilla Yogurt 156 Cal 1/2 cup
Sliced Mango 54 Cal


Lunch 1 –
Ham and Cheese on Rye Sandwich 400 Cal 1/2 –
Medium Bartlett Pear 48 Cal


Snack 2 4 oz
Oscar Mayer Deli Thin Deli Style Roast Beef Lunchmeat 129 Cal 4 –
Keebler Toasteds Wheat Crackers-Each 62 Cal


Dinner 2 servings
Plain Grilled Sirloin Steak 365 Cal 2 –
Small Dinner Rolls 168 Cal 1-1/4 cups
Chopped Broccoli 68 Cal


Snack 3 4 oz
Low Fat Swiss Cheese-Diced 203 Cal

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Workout August 11, part I

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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

August 11 workout, part deux . . . 

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"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"