Monday April 11th 158 lbs

Weight 158
Gym:
Elliptical:
15 minutes 212 calories RECORD!!!
Another 15 minutes just regular pace

Treadmill 1 mile at 4 mph + some higher speeds
Only about 100 calories

No Weightsd
Swimmiung. 3 laps

Doctors Visit at 9:30 am at Dr Cohen
Check blood pressure which used to be in the 14/150 /80/80 range about 4-5 years ago

RECORD: 110/60!!!
Thank you Hashem
Advised to cut down on the Hydrocho??? to 3 x a week instead of daily and stay on ther lisinopril
Then go to 2x a week.
Next appointment in September


breakfast
1 Chibani greek yoghurt plain 100 calories

Sunday April 10th

Weight 160
Gym:
Elliptical:
15 mins. 200 calories
15 mins 192 calories
Weight : 150 x 75 =11,250 lbs

Breakfast 250 grams salad
Lunch 450 grams salad
1 bowl of raisin bran with 10 oz skim milk

Afternoon Snack: 1 Braeburn apple
Dinner:
1 bowl of porridge - with 8 oz skim mixed with 8 oz. water
Orange

Saturday April 9th

Weight ???
Gym NO
Walked to shul 2 times = 5 miles

Breakfast: A few crackers and some pizza cheese at YT for Kiddush
After Shul; - 1 piece of potato kugel
Lunch big bowlk of salad and some humasd and dips -3/4 piece of wehol;e wheat matzo

Saturday April 9th

Firday April 8th

Weight 160 lbs
Gym:
Breakfast - Salad
Lunch - None

Dinner
2 bowls of vegetarian Morning Star Grillers Crumble with whole wheat macoroni
2 oz humas with pickles and olives
Piece of chocolate and some roasted slivered almonds from Trader Joe.

Thursday April 7th

Weight 161
Gym have to see my stats - do not remeber right now.
Did not post for a while

Breakfast
Lunch
Dinner

Wednesday 6th April 2011

Weight: No weigh in

Gym: None.
Was up at 2:50 to go to Airport to pick up Rabbi

Breakfast:L I bowl of brown rice
I can of no salt canned whole corn: 280 calories.
As much as i love the corn as a snack it really does have a lot of calories
Better to go with the canned carrots 100 calories or
or can of french cut green beans - 70 calories
Just add some no calorie saucer and vinegar or lemon juice a sprinkle of salt .
Great snacks
Lunch
Salad and tuna
Dinner - pizza and fruit

Tuesday April 5 th

Gym: Just too beat and skipped it

About 5 oz of cooked brown rice
Breakfast: 250 gm Salad with my can of tuna

Lunch: Bought a whole wheat everything bagel with tuna at 4 corners. Just needed some carbs and a treat. I was exhausted most of the day.

Dinner: My pizza pie - see before
Grapefruit

Monday April 4th

Weight: 159 lbs Hooray broke the 160 barrier
Gym: Actually spent 3 hours there.
Chavrusa unavailable and was at the gym at 5:20 am
Session#1 - 40 minutes on the treadmill 3.2 miles >300 calories burned
alternating speed and walking at 4 miles an hour mostly
7000 lbs lifted 100 x 70lbs bench press
Tons of stretching
Jump rope with Yoli
Taught Pulter how to hulu hoop and kump rope"like a boxer"!


Session # 2
30 minutes on treadmill with Heshy Cutler - Same as above
150 x 70lbs 0 =10,500 lbs lifted.
Did a lot of pulling weights down on a pulley to stretch my arms to be able to continue pressing
A lap in the pool to cool off and some jacuzzi to mend sore muscles

Weigh in : 159 lbs with witnesses!

Breakfast: Salad
Lunch: Salad and tuna
Banana
Dinner: Porridge - 8 oz dry and 18 ozs skim milk

Grapefruit and apple

What a great day! Hooray

Sunday April 3

Weight 163.00
Gym:
45 minutes on treadmill with Heshy.
4-5 minutes walking fast and 1 -2 minutes of speed
in increments of 5.5/5/7/8/(not sure exactly) and I did 30 seconds of 10 mph
Press: 120 x 70 =8400 lbs.
Real good stretching for 10 minutes
No swimming


Breakfast

250 grams salad

Lunch:
250 grams salad
150 grams albacore

SALAD Ingredients:
My salad is made up of celery, carrots, romaine lettuce or Bodek mixed vegetable and sometimes red peppers.

I normally spice it with
pepper, vinegar, lemon juicve3 garlic and onion powder and sprinkling of salt.
Sometime I will add Trader Joes no salt hot sauce or Tabasco sauce.

Shabbos Saturday April 2

No Gym

Kiddush at Yossies
5 crackers with some pizza shredded cheese

Lunch:
6 oz chulent
a few crakers
1 slice liver vursht
1 serving parve ice cream
2 sefardi whatsanmames (some meat on a cracker?)

Late Afternoon:
Apple
1/2 matzo with 1 oz chumas
150 grams salad

Evening.
Large bowl of old fashioned Qualer oats with 2 cups skim milk and some butter/salt and pepper
I grapefruit
1 apple

Friday April 1st 2011 Day 6

Week:
Start: 168
End 162.5

Loss: 5.5lbs (Always easy to start...now the hard work begins.


Gym
Weight: 162.5
Press: 72 x 70 5040 lbs
Swim 5 laps
Elliptical 30 minutes - Check sheet at Gym

Breakfast
Treat at 4 Corners
1 wholewheat everything stick
Cheese omelet

Lunch:
1 Chibani plain Greek yoghurt 100 calories
Can orf carrots 100 calories

Friday Night Dinner: 1 whole wheat matzo
2 oz chumas with some pickles and olives and dips
Chulent so to speak:
100 grams London broil diced
4 dry oz barley
1 red potato
grapefruit/apple

Thursday March 31st - Day 5

Weight 162.5
Gym :
weights 100x 70 lbs =7000
6 minutes elliptical at 10 for 5 mins and 15 for one minute
Pull ups/swinging etc own weight 5 minutes
Swimming 5 laps (1 lap = there and back in pool
Jump rope - with help from Yoli Margolese skipping on alternating feet "Thanks for the help Yoli" One day i will be an expert thanks to you.

Breakfast:
60 grams of cooked brown rice
250 grams salad and can of tuna

Lunch
250 grams of salad


Dinner:
Pizza ? or Rice and meat again ?

Wednesday March 30th

165 ponds No change from Tuesday (Too much fruit I bet)
Gym in the morning

40 minutes + on the elliptical - 10 resistance
No weight lifting
Some stretch exercises
3 laps of the pool in just under 2 minutes (have to check how fast ...I may be wrong)

Breakfast
350 grams salad and can of tuna ( no oil added - just spices)

Lunch - just a can of carrots with a little butter and spices - delicious snack

Dinner: 200 grams cut up london broil 1/2 cup dried brown rice , i cup frozen veges and half an onion.
I grapefruit and one apple

EOD

Tuesday March 29th Day 3

Weight 163 Hooray
Gym
15 minutes on elliptical at 10-15 resistance
bench press 5200 lbs 78 x 65lbs
jump rope 3 minutes
stretching exercises

Breakfast
250 grams of salad with my 5 oz can of Bumble tuna Alabacore -150 calories

Lunch 150 grams of salad and one Morning Star Garden Veggie patty - 110 calaories

banana

can of no salt carrots from Wegmans 105 calories

Dinner: 9" pizza pie (laffa style) whole wheat - 3 oz mozzarella cheese, some olives and onions and spices. Heated oven to 500 on a pizza stone and put pizza in at 425 . Comes out just so good
Total calories - about 650

Then I ran into trouble and gorged myself on fruit(should have only had 1 fruit
I navel orange
I fuji apple
1 Florida grapefruit

Monday March 28 - Day 2

Weight: 165
Today at the gym weighed in at 165.

Bench press 5670 lbs

58 x 65 = 3770
20 x 95 =1900

Total: 5670

Elliptical - new ones With Heshy Cutler
15 minutes 1.5 miles
Pressure: 11 minutes at 10
4 minutes at 13-15
no swimming today
Some stretching.

Breakfast 1 5oz can of tuna 120 calories
4 oz of salad = 100 calories
no oil just vinegar / lemon juice and spices

Lunch : can of low salt Wegmans corn 280 cals
1 banana

Dinner:
6 oz steak no fat
Brown rice 1/2 cup raw 350 calor4ies
3 oz of frozen veges with the rice and steak bits Enjoyed it added curry and fried in a little olive oil/garlic and half a sweet onion
1 apple

Sunday March 27th - Start of 13 lb weight loss.

Weighed in at 168 - 13 lbs to go
1 mile on the elliptical in 6:06 minutes at level 10
2 miles completed in 14 minutes
Bench pressed 65lbs 78 times = 5070 lbs
Swum 2 laps in just over 1 minute.
jump rope and hulu hoop - no time specified

Food: Breakfast: 350 grams salad - no oil - just added spices/vinegar/lemon juice
plus 5 oz can of no salt tuna
Lunch - 425 grams of salad

1 banana
10 baby carrots

Nighttime:
Home made pizza total 650 calaroies
3 oz cheese i small whole wheat pie crust
some olives and spices
I orange