01/15/2010 Exercise

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/10/2010 - 1/16/2010

EXERCISE MINUTES CALORIES BURNED Walked 3.08 Miles in 49.18 Minutes for speed of 15'56"/mi 49 741 178 2064

1780

01/14/2010 Nutrition Log

Thursday, January 14, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Post Grape-Nuts Cereal, 0.5 cup (1 serving)	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Lite, Peach Pomegranate, 1 serving	80	0	11	7
	357	1	79	14
Lunch
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, with skin, 0.5 breast, bone removed	249	13	0	30
Birds Eye Zucchini & Squash Mixture, 1 cup	27	0	4	1
Mashed Potatoes, 1 cup	162	1	37	4
Cheesecake (commercially prepared), 0.6 piece (1/6 of 17 oz cake)	154	11	12	3
	592	25	53	38
Dinner
	Calories	Fat	Carbohydrates	Protein
Pasta, Fry's, Angel Hair, Capellini 2oz, 2 serving	420	2	82	14
Pasta Sauce, Kroger, Homestyle, Tomato with Basil 1/2 cup, 1.5 serving	120	4	18	5
Ground beef, lean, 3 oz	225	18	0	15
Bread Sticks, Kroger, Garlic 1 stick, 3 serving	450	12	66	15
	1,215	35	166	49
Snack
	Calories	Fat	Carbohydrates	Protein
None
	2,164	62	298	101
	1780 - 2130	45 - 79	228 - 330	60 - 178

01/14/2010 Exercise

Today I took a break from walking. My legs were a bit sore. I have tomorrow off and will take a good walk then.

01/13/2010 Nutrition Log

Wednesday, January 13, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Post Grape-Nuts Cereal, 0.5 cup (1 serving)	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Lite, Blueberry, 1 serving	80	0	12	7
	357	1	80	14
Lunch
	Calories	Fat	Carbohydrates	Protein
Oranges, 2 small (2-3/8" dia)	90	0	23	2
Ham, regular (11% fat), 3 slice (6-1/4" x 4" x 1/16")	155	9	3	15
Potato, raw, 1 large (3" to 4-1/4" dia.)	284	0	64	7
Olive Oil, 1 tbsp	119	14	0	0
	649	23	90	24
Dinner
	Calories	Fat	Carbohydrates	Protein
Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled, 1 chop, excluding refuse (yield from 1 raw chop, with refuse, weighing 113 g)	137	5	0	22
Vegetables, Kroger, California Style, Frozen, 3 serving	90	0	15	3
Rice, Fry's, Long Grain, White, 2 serving	300	0	66	6
	527	5	81	31
Snack
	Calories	Fat	Carbohydrates	Protein
Oranges, 3 small (2-3/8" dia)	135	0	34	3
Cheese Stick, Saputo, Frigo, Cheese Heads, Monterey Jack, 1 serving	100	8	0	7
Oranges, 2 small (2-3/8" dia)	90	0	23	2
	326	9	56	12
	1,858	37	307	81
	1780 - 2130	45 - 79	228 - 330	60 - 178

01/13/2010 Exercise

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/10/2010 - 1/16/2010

	EXERCISE	MINUTES	CALORIES BURNED
	Walked 3.06 Miles in 51.25 Minutes for speed of 16'43"/mi	51	735

01/12/2010 Nutrition Log

Tuesday, January 12, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Post Grape-Nuts Cereal, 0.5 cup (1 serving)	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Lite, Mixed Berry, 1 serving	80	0	13	7
	357	1	81	14
Lunch
	Calories	Fat	Carbohydrates	Protein
Coleslaw, home-prepared, 1 cup	83	3	15	2
Collards, 1 cup, chopped	11	0	2	1
Smoked Sausage, pork, 1 link (4" long x 1-1/8" dia)	265	22	1	15
Pork Chops (pork loin), roasted, 4 oz	226	10	0	31
Beef chuck, arm pot roast, 3 oz	252	16	0	24
	836	52	18	73
Dinner
	Calories	Fat	Carbohydrates	Protein
Ham, regular (11% fat), 3 slice (6-1/4" x 4" x 1/16")	155	9	3	15
Potato, raw, 1 large (3" to 4-1/4" dia.)	284	0	64	7
Olive Oil, 1 tbsp	119	14	0	0
Edamame, frozen, prepared, 0.5 Cup	95	4	0	9
	653	27	67	31
Snack
	Calories	Fat	Carbohydrates	Protein
Oranges, 3 small (2-3/8" dia)	135	0	34	3
Cheese Stick, Saputo, Frigo, Cheese Heads, Monterey Jack, 1 serving	100	8	0	7
	235	8	34	10
	2,082	88	200	127
	1780 - 2130	45 - 79	228 - 330	60 - 178

01/12/2010 Exercise

Walked 2.6 miles in 48 minutes. Not great, but it is a solid start.

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/10/2010 - 1/16/2010

	EXERCISE	MINUTES	CALORIES BURNED
	Walk 19 min/mile	48	362

01/11/2010 Nutrition Log

Monday, January 11, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Kellogg's Raisin Bran Cereal, 1 cup (1 serving)	190	1	45	5
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Lite, Cherry Vanilla, 1 serving	80	0	12	7
	347	2	77	13
Lunch
	Calories	Fat	Carbohydrates	Protein
White Bread, 2 slice	133	2	25	4
Swiss Cheese, 1 slice (1 oz)	107	8	1	8
Turkey, Louis Rich Smoked White Turkey, 1 serving	100	4	2	13
Oranges, 2 small (2-3/8" dia)	90	0	23	2
Peanut Butter, smooth style, 2 tbsp	190	16	6	8
	620	30	57	35
Dinner
	Calories	Fat	Carbohydrates	Protein
Pizza Crust, Boboli, Italian, 3 serving	420	8	69	15
Pizza Sauce, Ragu, 1.5 serving	45	2	8	2
Pepperoni, Hormel, Original, 1.5 serving	210	20	0	8
Cheese, Kroger, Shredded, Pizza, 4 serving	320	24	4	32
	995	53	81	56
Snack
	Calories	Fat	Carbohydrates	Protein
Monterey Cheese, 1 slice (1 oz)	106	9	0	7
	106	9	0	7
	2,068	93	215	111
	1680 - 2030	43 - 75	217 - 314	60 - 169
Today's Nutrition Notes: First day of calorie tracking and training for the half-marathon in December of 2010.

01/11/2010 Exercise

Attempted the first week routine for Couch25K . Was unable to run beyond the first two 60 second run segments due to my weight, so I completed the workout by briskly walking for the rest of it. Covered about 1.5 miles. Walked from my house up past the main gate of Cienega High School and back. It looks like I am going to have to do some serious walking for the next month to drop some of this weight before I start running. My knees, hips, and back were about to give out.

Don't worry, I won't quit, just don't want to injure myself and defeat myself before I really get started. Here is my exercise for the day:

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/10/2010 - 1/16/2010 EXERCISE MINUTES CALORIES BURNED Walk 19 min/mile 30 226

Commencing Half-Marathon Training

Today I will be commencing training in preparation for running a half-marathon in December of 2010. My current weight is 319.2 pounds. I will start out using the Couch To 5K approach. At least one of my sons will be training with me. My brother Doug will be training for it as well, as will his middle daughter I believe. I will be posting here as I complete my workouts.

I will also be counting my calories using the Spark People website, and will be posting my counts here.

Pray for me, as this is a monumental task. Of course, with God, all things are possible.