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2012 HalfRice Diet Journal – Day 11

Mark — Tue, 07 Feb 2012 15:52:16 +0000

Day 11 Half Rice Diet 2012 (February 7, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
5 Eggs Scrambled
A few Ham Slices (Fried)
Meal 2:
Half a Cup of Rice
Half a Cup of Chili (Ground Sirloin + Red Kidney Beans)
3 Shanghai Rolls

Others, two glasses of Diet Soda, Half a Cup of Chili (Snacks), A Glass of Chocolate Milk my wife so lovingly prepared for me before bed.

-REST-

No exercise today as I am still a bit sore on the arms ( I did Delts/Triceps/Biceps) two days ago. I did walk for about 2 hours but at a very leisurely pace (at the mall). I can’t wait to be able to run a few minutes at a time again. But I’d like to be more careful this time. I did too much too soon last time and really hurt myself.

Been reading about lifestyle changes rather than a rush to diet at Reddit. I am hoping I can hit my ideal diet (95% clean) in less than a month. I am striving to replace my softdrinks with diet versions, and soon replace them with half-water mixes and hopefully on my 30 day mark drop them all completely.

I am not as hungry as I am as I was before the diet. I ate a scoop of ice cream while walking though. With my low calorie intake, I’m sure it won’t be much of an issue overall.

See you!

2012 HalfRice Diet Journal – Day 10

Mark — Mon, 06 Feb 2012 14:50:23 +0000

Day 10 Half Rice Diet 2012 (February 10, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
Half a serving of Grilled Chicken
Chicken Adobo
4 Eggs

Meal 2:
Half a Cup of Rice
Half a Cup of Potatoes in Curry Sauce
Half a Cup of Pork Slices in Curry Sauce

Others, a cup of Coffee, a glass of coke , 10 Junk Food Chips,

30 Minute Walk

Cravings are steadily creeping up to me. A few days of binging put me back into the eating machine mood. Fortunately, I just had a glass of coke and 10 chips. Still cannot sprint ( I tried it today ) and totally hurt my knees. I’ll try to walk around for a week or so to see if my knees heal eventually. My whole body is sore right now especially my knees.

I ran out of grilled chicken and will be switching to chili soon! Ground Beef + Red Kidney Beans! That’s 2.2 pounds of Ground Sirloin with 2 cups of Beans! I wonder if it will last me more 5 days! That’s all for now!

2012 HalfRice Diet Journal – Day 8 and 9

Mark — Mon, 06 Feb 2012 07:35:25 +0000

Day 07 Half Rice Diet 2012 (February 4 & 5 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had Lots of FOOD!
Others, 2 cups of coffee, 2 glasses of coke, 2 glasses of punch, lots of party food, sweets.. etc (two days of social eating)

Day 8
4 Sets x 8-12 Reps Inclined Dumbbell Flyes
4 Sets of Dips ( I was surprised I could actually do some at a bodyweight 200 pounds )
4 Sets x 8-12 Reps Flat Dumbbell Bench Press

Day 9
4 Sets 8-12 Repetitions Arnold Press
4 Sets 8-12 Repetitions Lateral Raise
2 Sets 8-12 Repetitions Front Raise
4 Sets 8-12 Repetitions Tricep Extensions
4 Sets 8-12 Repetitions Tricep Pushdowns
4 Sets 8-12 Repetitions Bicep Curls


Both of this days were non-diet days. I had to eat some of my meals outside home on a social gathering. So I wasn’t able to take pictures of most. I had some Coke today and some junk foods as well. But I made sure I ate just til I was about to feel full. No overeating on two consecutive days of social eating. So the damage that was done was minimal.

For exercise, I feel confident with my aerobic capacity on my anaerobic workouts. Though, I’m still far from being able to maintain intensity for the entire duration of the workout sessions, I’ve improved a lot. Walking and running are to thank for. Unfortunately, I injured my knees from sprinting as hard as I could so I still can’t walk or run.

At nights my knees hurt deep down inside especially when the AC temps drop. I haven’t been able to sleep perfectly because of that. Hopefully the pain will subside soon so I can start brisk walking again.

2012 HalfRice Diet Journal – Day 7

Mark — Fri, 03 Feb 2012 18:12:47 +0000

Day 07 Half Rice Diet 2012 (February 3, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
A Few Slices of Fried Ham
Half a Cup of Veggies

Meal 2:
Half a Cup of Rice
Grilled Chicken
Half a Cup of Veggies
a serving of Mango
Others, a cup of Coffee, a glass of coke , 2 Doughnuts!, and oh…TWO Pizza slices

Break!

My knees troubled me today and I was so sore from the previous days workout. I elected to rest for today and well eat doughnuts! Its been a week and my weight is higher than when I started.

This week has been great. The transition to the HalfRice Diet was easy albeit imperfect. But little changes at a time are best! What I accomplished this week was a reduction of my rice servings. My post yesterday detailed how much rice I’ve stopped eating. With that in mind this week has been a success!

Hopefully next week, I can minimize my Coke intake from daily to a couple of times for the next week. Frankly I’ve grown tired of drinking soft drinks already.

So that’s it for today. Thanks for reading!

2012 HalfRice Diet Journal – Day 6

Mark — Thu, 02 Feb 2012 18:33:16 +0000

Day 06 Half Rice Diet 2012 (February 2, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
Half a serving of Grilled Chicken
2 Slices of Fried Luncheon Meat
Half a cup of Vegetables
Half a Glass of Orange Juice

Meal 2:
Half a Cup of Rice
A Cup of Chicken in Tomato Sauce
Fried Dried Fish
2 Glasses of Coke

Meal 3:
5 Slices of Pizza
2 Glasses of Coke

Meal 4:
Half a Cup of Rice
Grilled Chicken
Half a Cup of Veggies in Tomato Sauce
3 Slices of Fried Luncheon Meat

Others, a cup of Coffee, maybe a glass of coke

5 Sets of 10 Repetitions Inclined Dumbbell Flyes
5 Sets of Dips to Failure
5 Sets of 6-12 Repetitions of Dumbbell Bench Press
Immediately after
….30 Minutes of Walking and Sprinting(Alternating)

Today is a glimpse of my normal “non-dieting” days that has brought me 50 excess pounds. I had too much Coke and had Pizza today. I could not hold back my hunger with the extremely tiring workout session I had. It was so grueling that my Sprints seem to have loosened my knees.

I guess I’m just too heavy to be sprinting at 200+ pounds. I couldn’t help it though as I was in the company of a competitive high school athlete. It’s amazing how they could sprint and not even run out of breath.

Today was what I would call an aftershock. The buffet I had the other day was the quake that caused this one. The death of my dog was the calm before the storm. I’m sure a lot of struggling dieters go through this calm-quake-aftershock phases. It’s all part of dieting and I know it’ll delay my progress but its part of the game. Nothing to get too worried about.

I’ll stop drinking soft drinks soon. I’ve intentionally been drinking them almost daily because I am used to it. I’ll change my diet little by little. Its been almost a week and I’ve reduced my rice consumption by a lot. Its not unusual for me to eat 4 cups of rice per meal. That’s a lot of rice per day and the half cup servings haven’t bothered me.

Hopefully I won’t fall out of the Reddit BTFC yet.

2012 HalfRice Diet Journal – Day 5

Mark — Wed, 01 Feb 2012 17:13:37 +0000

Day 04 Half Rice Diet 2012 (February 1, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
Grilled Chicken
Half a cup of Vegetables (Monggo Beans)
Half a Glass of Orange Juice

Meal 2:
Half a Cup of Rice
Grilled Chicken
Half a cup of Vegetables (Monggo Beans)

Meal 3:
Half a Cup of Rice
Fried Fish
Half a cup of Vegetables (Monggo Beans)

Others, a cup of Coffee, Half a Chicken breast mixed instant noodles, Half a Chicken Breast, half a cup of Pepsi (yes I measured it)

20 Minutes of Jogging and Running (Alternating)

I found it extremely hard to sleep last night. I was up till 5:30am bothered by the death of my alpha dog. My other dogs that were dependent on its leadership were listless.

I was so hungry, even after the buffet where I had two pounds of Pork Salpicao. So I cooked some instant noodles sprinkled with slices of chicken breast.

The rest of the day was spot on diet wise. No sweets today, but I had half a cup of Pepsi. Being up late after an evening run has its disadvantages. The HalfRice Diet calls for meals only to be eaten inside an 8 hours period. But I was so hungry and dizzy I had to cheat and eat.

I cheated with a piece of grilled chicken and 4 glasses of water. Hopefully this will be enough to keep me same during the night.

2012 HalfRice Diet Journal – Day 3

Mark — Mon, 30 Jan 2012 17:20:35 +0000

Day 03 Half Rice Diet 2012 (January 30, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
Grilled Chicken
Half a cup of Vegetables
Fried EggPlant
Fried Shanghai Rolls
1 Glass Coke

Meal 2:
Half a Cup of Rice
Grilled Chicken
Half a cup of Vegetables
Glass of Orange Juice

Others, A handful of Sweets, 2 pieces M&Ms, 200 grams of Grilled Chicken + Half a Cup of Rice (got to hungry after exercise)

Walking for 30 minutes. Perhaps a 30 second sprint included in their too.

Today is the third day of my first run on the HalfRice Diet this 2012. So far the transition is good. I have not tightened my diet too much. Concentrating on adjusting to the lower calorie intake. Whenever I felt hungry I just munched on a few randoms treats. No big deal, this diet should be easy shouldn’t it?

I ate only two meals since I felt my first meal was really big (fried stuff). Depending on my weight in the next couple of weeks I’ll start to become stricter. Hopefully I can lose the ideal 2 pounds per week for the next 12 weeks.

2012 HalfRice Diet Journal – Day 4

Mark — Mon, 30 Jan 2012 17:05:58 +0000

Day 04 Half Rice Diet 2012 (January 31, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
Grilled Chicken
Half a cup of Vegetables
Fried Shanghai Rolls
Half an Avocado
1 Glass Pepso =)

Meal 2:
Half a Cup of Rice
Everything at the Buffet Table (see pictures)

Others, a cup of Coffee

5 Minutes of Skipping in the AM, and a really light Back Session at the PM

4 Sets of 10 Reps of Barbell Row (Light)
4 Sets of 10 Reps Barbell Curl (Lying inclined on a bench)

Today started off as a normal day for me. I looked forward to my training sessions and felt that I should eat less than what I did yesterday. I stopped thinking about the diet as soon as I learned that my dog of 11.5 years had passed away.

My wife had me take the rest of the day off and brought me to dinner buffet. I probably had close to 2 pounds of pork salpicao, tons of pasta, pizza but still half a cup of rice just so I could be consistent. All of it downed with 24 ounces of Pepsi.

It still did not make me feel better about the loss of my dog though.

2012 HalfRice Diet Journal – Day 2

Mark — Mon, 30 Jan 2012 04:28:50 +0000

Day 02 Half Rice Diet 2012 (January 29, 2012)

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around




I’ll be uploading typical meals I’ve been eating for the duration of the diet.

For today I had

Meal 1:
Half a Cup of Rice
Grilled Chicken
Half a cup of Vegetables
2 Glasses Coke

Meal 2:
Half a Cup of Rice
Grilled Chicken
Half a cup of Vegetables
1 Glass of Orange Juice

Meal 3:
Half a Cup of Rice
Fried Fish

Others, Half a bag of Potato Chips (I know..)

With an extensive weight lifting history, I’m following a sort-of instinctive program I am comfortable with. Currently it is an split between between Push (Chest, Shoulder, Triceps), Pull ( Back, Biceps) and Legs (Quadriceps, Hamstrings). 10 Sets per sessions split into a 6/3/1 abbreviated style. No maxes, No SuperSets, Not chasing after strength gains.

For the Day 2 this is what I did

6 Sets of 5-8 Reps of Barbell Bench Press ( 3 Warm Up Sets )
3 Sets of 5-8 Reps of Shoulder Press
1 Set of 8-12 Reps Tricep Extensions

It was a bit difficult to get back to serious lifting. Even the measly 10 sets gave me a bit of heart trouble. The weights I used must have been too high since I felt ill afterwards. I’ll have to scale down the weights until I get used to them. Benching is more of technique rather than strength so I think I’ll have to review some videos on proper benching again. No Cardio today. Diet was great except for the 3 glasses of Coke I drank with my half rice meals. Meals were incredibly easy to adjust to. Because it is what I eat normally but scaled into tiny portions. Half a Cup of Rice, Half a Cup of Veggies and about 150 to 200 grams of Protein. For today that meant, Chicken and Fish! Plus I had my Coke and munched on some Junk Foods too!

Definitely not a perfect day but a great transition day. I feel that the volume of food I ate today is less than a third of my normal calorie intake. Its nice to measure but for now I don’t want to over complicate things. The rules are:

1) Eat Half a Cup of Rice per Meal

2) Eat a serving of protein with that meal

3) Eat half a cup of veggies per meal if you can

4) Eat only during an 8 hour window everyday (does not matter when)

5) Eat whenever hungry

That’s all for now!

2012 HalfRice Diet Journal – Day 1

Mark — Sat, 28 Jan 2012 15:50:12 +0000

Day 01 Half Rice Diet 2012

Stats
Height: 5 ft 8
Starting Waist: 43 inches
Starting weight: 202
Weight:

Goals
Lose 5-10 Pounds After 4 Weeks
Lose 10-15 Pounds After 8 Weeks
Lose 15-20 Pounds After 12 Weeks

Bring my Glucose, Triglycerides, HDL, LDL, Liver Values to normal levels and be healthier all around



Formal diet will start on January 29, 2012 day 2 of my 12 week change

-break-

Once again I find myself at a very unhealthy weight. I’ve felt so many strange things happening to my body lately. Stories of several people dying at around my age have unnerved me for the past few weeks. This diet should have started on January 1st but a lot of things got on the way. Rather than weight loss my focus on this diet is to bring my blood test results back to normal. For now I have less than half the recommended “good cholesterol” and am over the limit for the bad one. Triglycerides are off the charts and my liver values are really bad as well.

I am afflicted with the cursed metabolic syndrome. Weighing over 200 pounds is difficult for me. I keep running out of breath on brisk walks. Fortunately while browsing Reddit I came across their Body Transformation Fitness Challenge. I saw a post which called for more participants to join and thought it would provide extra motivation for this year’s HalfRice Diet run.

So what happened during the past 4 hours years since I last documented the diet online? A lot! I repeatedly kept applying this diet I created. I have ballooned to close to 210 pounds and dropped close to 170 during that time. Unfortunately, it has not been properly documented. The HalfRice Diet has helped lose weight throughout the past years. I however, kept reverting back to my eating habits and sedentary lifestyle as soon as I felt better about my weight. So here I am today weighing just a bit over 200 pounds with a 43 inch waist line.

I’ve laid out my plan of coming down to 165 pounds by the end of 2012, but the transformation challenge at Reddit has given me a sense of urgency. I hope to lose 20 to 25 pounds of fat during the content duration. My dates start from January 28, 2012 to April 21, 2012. Just in case you’d like to see my post you can read on it HERE.

Posted below are my current pictures as of January 28, 2012. Wish me luck!