Rising Heroes

New from July 2017, because I need some teamwork and accountability to help me in my quest for weight loss, better heart and lung health, reduced blood pressure, overall fitness and general self improvement.

https://heroes.nerdfitness.com

My username there is Gloria Star and I’m a member of the Rheno faction.

rheno-header

Here’s my character profile: https://www.nerdfitness.com/character/209652

profile pic

Primary Objective

RH Primary Objective

“Why are you here?”

  • Because I want to lose weight and improve my health. Why?
  • Because I’m not getting any younger and I think I should stop fucking about and taking avoidable risks with my health. Why?
  • Because I might have a heart attack or a stroke and that would be bad. Why?
  • I don’t fear sudden death but I do fear disability. I need to be fit and healthy to work and support myself. If I become disabled, I’m screwed.

 

Notes

weight2

  • Starting weight on Tuesday 4 July 2017 is 163.6 pounds. My UK 14 clothes are becoming tight on me, I have a round tummy and I look overweight.
  • I would like to drop 30 pounds and weigh 133 pounds, a weight I’ve achieved previously on TLYW, through lots of exercise. That would put me right in the middle of the ‘healthy’ BMI range.

BMI

  • One teaspoon of Nescafe Gold Blend instant coffee has 23mg of caffeine. I’ve just made my morning coffee using two teaspoons, so that’s 46mg.
  • Nespresso pods are assumed to have 60mg of caffeine per capsule. While the ideal situation would be zero caffeine, if I limit myself to 1 instant coffee and 1 espresso per day then I’m only consuming 100mg of caffeine each day, which the NHS says is okay.

 

Rising Heroes Quests

  • Healthy Eating – Mission 1: Tracking TR-18. Track everything you eat and drink for 21 consecutive days.
  • Hydrate & Flush Your System – Flush as much TR-18 from your system by consuming 1 liter (4 cups) of water each day, for 7 days straight. Day 1 is Sat 15 July. Day 7 is Fri 21 July.
  • Basic Training Mission 3: Complete & learn the warm up and cool down routines.

 

Out: Exercise

  • Day 1, 4 July 17. Outdoor walking for 3 hours and 15 minutes.
  • Day 2, 5 July 17. Outdoor walking for 2 hours and 45 minutes.
  • Day 3, 6 July 17. Outdoor walking for 1 hour and 24 minutes.
  • Day 4, 7 July 17. Outdoor walking for 2 hours and 30 minutes.
  • Day 5, 8 July 17. Outdoor walking for 3 hours and 20 minutes.
  • Day 6, 9 July 17. Outdoor walking for 1 hour and 5 minutes. 50 squats (hands behind head, squat to chair height). 10-minute ‘arms’ workout by Cindy Whitmarsh from 10-Minute Solutions. Dumbbells 1.5kg each.
  • Day 7, 10 July 17. Outdoor walking for 1 hour. Day 1 of Judith Sherman-Wolin’s 30-day dumbbell programme, at ‘intermediate’ level (3 sets x 12 reps), using weights of 1.5kg each.
  • Day 8, 11 July 17. Outdoor walking for 1 hour. Day 1 of JSW plus hammer curls, 3 sets x 15 reps, 2.5kg.
  • Day 9, 12 July 17. Outdoor walking for 1 hour. Weights as for Day 8.
  • Day 10, 13 July 17. Treadmill, 1 hour, just over 6km. Very tired afterwards, seemed to result in sugar cravings.
  • Day 11, 14 July 17. Outdoor walking for 2 hours and 10 minutes.
  • Day 12, 15 July 17. Outdoor walking for 2 hours. Weights: 2.5kg, 3 x 12 reps. Forward curls, hammer curls, lateral raises, v-backs, kneeling one-arm rows. Some of this is too easy, need to increase the amount of weight or number of reps for biceps and back. It’s okay for triceps and shoulders.
  • Day 13, 16 July 17. Treadmill, 1 hour, just over 6km.
  • Day 14, 17 July 17. Total Conditioning class at the gym, in the evening. Oh god. I thought I was going to die and was a mess the next day.
  • Day 15, 18 July 17. Rest.
  • Day 16, 19 July 17. Rest. I’m still very tired and everything from the waist down is hurting.
  • Day 17, 20 July 17. Resting. Miserable. Want to get back in the gym but muscles still heavy, very tired, hair falling out.
  • Day 21: 24 July 17. I am going to cancel my class at the gym this evening because I just cannot. I feel like I need to get my immune system back up. Various allergies, etc.

 

In: Consumption

  • Day 1, 4 July 17. 1 cup of instant Nescafe coffee with milk and sugar. 1 cigarette. 1 banana. 2 hard boiled eggs, 1/2 peach. Later in the day: plate of plain, undressed salad and half a pack of smoked mackerel. Two squares of chocolate. 1 espresso, no milk, no sugar. 10 peanuts. 1 cup of decaf tea: milk, no sugar.
  • Day 2, 5 July 17. 1 espresso coffee with milk, no sugar, 1 black espresso, 1 decaf tea with milk, no sugar. 1 smoothie (fresh spinach, 1 peach, 1 banana, 1 heaped dessertspoon of protein powder, 1 small handful mixed nuts). 1 smoothie (spring greens, 1 peach, carrot sticks, 1 small handful mixed nuts). Green salad with half a pack of mackerel. Peach and mint milkshake (with chocolate: naughty). Handful of crisps.
  • Day 3, 6 July 17. 1 cup of instant Nescafe coffee with milk and sugar, 1 cup of instant Nescafe coffee with cream, no sugar. 1 smoothie (kale, 1 banana, 1 peach, 3 strawberries, 1 spoonful of coconut yogurt, 1 spoonful of protein powder, small handful mixed nuts). 1 smoothie (spinach, spring greens, strawberries, pineapple, protein powder, nuts). 1 salad made with spinach, mint, strawberries, raspberries, blue cheese, red onion, croutons. 1.5 slices seeded brown bread with butter. 1 glass Prosecco (didn’t enjoy this very much, alcohol is not good on a restricted diet).
  • Day 4, 7 July 17. 1 double espresso with cream. 1 smoothie (kale, spinach, banana, peach, pineapple, strawberries, raspberries, protein powder, nuts). 1 yogurt (99 cals). 1 smoothie (spinach, pineapple, apricots, 2 spoons of coconut yogurt, protein powder, orange juice – delicious). 2 squares of chocolate. 1 salad made with spinach, strawberries, blue cheese, red onion. 1 slice brown bread w butter. 1 cup of decaf tea with milk.
  • Day 5, 8 July 17. 1 instant coffee with milk and sugar. I could cut out the sugar, really. 1 smoothie (spinach, kale, banana, avocado, raspberries, blueberries, protein powder). 1 smoothie (courgette flowers, banana, apple, protein powder, nuts, almond milk – one of the most delicious smoothies so far). 2 squares of chocolate, 1/2 an espresso (threw the rest away). Mixed salad with spinach, red onion, tomatoes, cucumber, olives, low fat vinaigrette. 1 slice of brown bread w butter. Small wedge of Camembert, a few strips of pastrami. Handful of nuts. 1 hard boiled egg.
  • Day 6, 9 July 17. 1 instant coffee with milk, no sugar. 1 smoothie (spring greens, tatsoi, carrots, cherries, peanut butter, honey, coconut yogurt). Handful of nuts. 1 boiled egg. 1 smoothie (spinach, tatsoi, carrots, protein powder, almond milk). Snack: 4 strips of pastrami, 16 peanuts, 8 crisps. 2 squares of chocolate, 1 espresso w cream. Dinner: remaining 4 strips of pastrami, 5 cherry tomatoes, small wedge of Camembert, green and black olives.
  • Day 7, 10 July 17. I black espresso. I smoothie (spring greens, raspberries, cherries, protein powder, chia seeds, coconut yogurt, almond milk). 1 smoothie (tatsoi, banana, apricots, protein powder, coconut yogurt, nuts). 2 squares of chocolate. Small handful of peanuts. Cup of decaf tea w milk. Dinner: smoked salmon, 1 egg, 8 cherry tomatoes, chopped spring onion. 1 black espresso.
  • Day 8, 11 July 17. 1 black espresso. 1 smoothie (Swiss chard, raspberry, pear, chia seeds, protein powder, almond milk). Handful of nuts. Lunch: 1 smoothie (tatsoi, carrot, 2 dessert spoons each of yogurt, protein powder), 1 chicken fillet. Small handful coated peanuts (about 10). 2 squares of chocolate, 1 black espresso. 1 egg. Dinner: 1 chicken fillet. 1 smoothie (pak choi, strawberries, yogurt, linseed, almond milk).
  • Day 9, 12 July 17. 1 black espresso. 1 smoothie (Swiss chard, banana, nectarine, nuts, protein powder, chia seeds). 1 smoothie (pak choi, carrots, broccoli, pear, plain Greek yogurt, protein powder, orange juice). Small handful nuts (8 nuts). Dinner: small chicken salad w rocket, peppers, red onion, avocado. Glass of orange juice, half a glass of lemonade. 1 black espresso, 5 squares chocolate.
  • Day 10, 13 July 17. 1 black espresso. 1 smoothie (pak choi, carrots, broccoli, banana, plain Greek yogurt, protein powder, linseed). Lunch: chicken salad w rocket, avocado, tomatoes. Snack after gym: 2 rice cakes w peanut butter. Cheat: chocolate mint milkshake – only healthy ingredients were plain yogurt and mint leaves. Dinner: small wedge of cheese, ham, red onion.
  • Day 11, 14 July 17. 1 black espresso. 1 smoothie (pak choi, carrots, broccoli, blueberries, nuts, protein powder, chia seeds, 1 spoon of yogurt). Lunch: 1 smoothie (spinach, rocket, banana, apple, nectarine, nuts (about 5), protein powder, linseed, 100ml coconut milk). 1 peppermint cream (42cal, 7.9g carbs). 1 egg (73cal, 0.38g carbs). Post workout snack: 2 rice cakes w hummus. Dinner: piece of steak (fried in olive oil). 1 smoothie (banana, nectarine, peach, apricots, blueberries, yogurt).
  • Day 12, 15 July 17. 1 black espresso. 1/2 smoothie (broccoli, carrot, apple, blueberries, yogurt, nuts, protein powder, sunflower seeds, 50ml coconut milk). 2 poached eggs, small amount of salmon. 1 black espresso. Snack: 2 rice cakes w almond butter. 2 peppermint creams (84cal, 16g carbs), 1 square of chocolate. Dinner: piece of steak. Salad: rocket, spinach, red onion, tomatoes, fat-free vinaigrette. Cup of Earl Grey tea with a little milk. About 4 or 5 crisps. Small handful of unsalted nuts. 1 rice cake w hummus. 1 litre water.
  • Day 13, 16 July 17. 1 black espresso. 1 smoothie (pak choi, peas, banana, protein powder, sunflower seeds, 1 spoon plain yogurt, 100ml coconut milk). Lunch: 1 smoothie (rocket, spinach, avocado, peach, protein powder, linseed). 1 litre water. Snack: 1 black espresso, 2 rice cakes w almond butter. 1 egg. Dinner: chicken breast, Swiss cheese, rocket & spinach, orange pepper, golden cherry tomatoes, small amount of honey mustard dressing. I ate one peppermint cream, which was an emotional decision, and for the first time, I didn’t actually enjoy it. Hmm. Handful of spicy peanuts (11 nuts).
  • Day 14, 17 July 17. 1 black espresso. 1 smoothie (pak choi, peas, banana, nectarine, linseed, protein powder, plain yogurt, 100ml milk). Snack: two rice cakes w peanut butter. Lunch: 1 smoothie (courgettes, parsley, peach, blueberries, blackberries, protein powder, plain yogurt, chia seeds). Afternoon: very tired (why?) and needing a carb boost: 1 smoothie (nectarine, clementine, apple, plum, yogurt, raw honey, oatmeal). Handful of mixed nuts. Evening: large salad with rocket, spinach, chicken, avocado, tomatoes, bell pepper, peanuts, honey mustard salad dressing. Lots of water.
  • Day 15, 18 July 17. Rest and carbs day. 1 espresso with milk. 1 smoothie (pak choi, butternut squash, plum, 2 spoons plain yogurt, large handful mixed nuts, sunflower seeds, protein powder). Snack: 1 egg. Lunch: 1 smoothie (peas, courgette, strawberries, nuts, oatmeal, protein powder, about 300ml milk). Snack: 2 rice cakes (1 almond butter, 1 hummus). 3 cookies (345 cals, not sure that was really worth it). Cup of tea w milk. Dinner: black bean spaghetti, 2 slices Swiss cheese, half a bell pepper, smoked mackerel. Treat: strawberry milkshake (vanilla ice cream, plain yogurt, milk, ice, strawberries). Lots of water.
  • Day 16, 19 July 17. 1 espresso w milk. 1 smoothie (courgettes, parsley, blackberries, nuts, chia seeds, protein powder, 2 spoons oatmeal). Snack: 2 rice cakes w almond butter. Lunch: 1 smoothie (squash, carrot, peach, sunflower seeds, linseed, yogurt, milk). 1 black espresso. Snack: 6 fruit sweets (8g sugar, equal to 2 teaspoons). 1 slice Swiss cheese. Dinner: salad w spinach, rocket, cucumber, red onion, strawberries, smoked mackerel. Too much strawberry balsamic dressing – next time, make my own dressing and only use a spoonful. Water.
  • Day 17, 20 July 17. 1 black espresso. 1 smoothie (pak choi, plum, sunflower seeds, protein powder, yogurt). Lunch: 2 rice cakes w 80g of John West spreadable salmon (173cal, 2.6g sugar). 1 cookie (115cal). 1 smoothie (courgette, apple, plum, clementine, protein powder). Dinner: smoked mackerel, avocado, cherry tomatoes. 2 peppermint creams (84cal, 16g carbs). 1 black espresso. Handful of mixed nuts.
  • Day 18, 21 July 17. 1 espresso w milk. 1 smoothie (courgette, parsley, peach, protein powder, chia seeds, coconut water). 3 Ryvita Thins (90cal), 80g of John West spreadable salmon (173cal, 2.6g sugar). Lunch: 1 smoothie (courgettes, banana, clementine, nuts, oatmeal, protein powder, milk, coconut water). 1 black espresso. Dinner: pizza, rosemary bread, mushrooms in cheese, glass of red wine.
  • Day 19: 22 July 17. Breakfast: cup of tea. Fruit salad w plain Greek yogurt and chopped nuts. Lunch at Camden market: chicken katsu burger w curry sauce, sweet potato fries. Evening: coffee w cream. Cookies, chocolate.
  • Day 20: 23 July 17. Breakfast: instant coffee w milk. Fruit salad w yogurt. Lunch: nouvelle cuisine at Tate Modern (a small, if elaborate, meal), 1 glass of wine. Dinner: terrible decisions involving 1 salted caramel muffin from Costa and a large bag of coated peanuts.
  • Day 21: 24 July. 17. Attempting to get back on the wagon. 3 cups of tea. Smoothie (peas, mixed fruit, chia seeds, protein powder, yogurt). Handful of mixed nuts.