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Sept 9/17/19 - Oct 10/14/19 Weight Loss + .8 oz

10/15/2019

0 Comments

 
​WEEK 9
Sept 9/17/19  (Tuesday) 
​Weekly Weigh In: 319.2 lbs
I totally expected to for my weight loss to be interrupted but hey I can accept it, it was my 21st anniversary ha ha ha. Lets see if I can get back on track and loose enough for next week..lol

Morning Meal:
1 banana
2 oranges
tuna
artichoke dip
cherry tomatoes
ice tea
corn chips

Lunch:
Nacho Cheese and chips
ice tea

Dinner:
​1 medium potato
onion and mushrooms

Daily Workout Routine:
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Fast Walk  6 Miles (two miles bear foot)
--------------------------------
Sept 9/18/19  (Wednesday)
Morning Meal:
potato and asparagus with mushrooms
​Meal #13

Lunch:
No Lunch​
​
Dinner:
potato and onions with mushrooms
​Meal #8

Daily Workout Routine:
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Fast Walk  5 Miles (two miles bear foot)
--------------------------------
Sept 9/19/19  (Thursday)
Morning Meal:
No Breakfast

Lunch:
No Lunch

Dinner:
​Egg roll w/cheese
Meal #9

Daily Workout Routine:
Walk Distance- Fast Walk  5 Miles (one mile bear foot)
--------------------------------
Sept 9/20/19  (Friday)
Morning Meal:
potato and onions with mushrooms
​Meal #8

Lunch:

Dinner:
Salmon and Rice with corn

Daily Workout Routine:
​
Walk Distance- Fast Walk  5 Miles w/21 lbs pack
--------------------------------
Sept 9/21/19  (Saturday)
Morning Meal:
Apple Cinnamon Oat Meal
Meal #1

Lunch:
Baba Ganoush with 3 spicy eggs 3 slices of organic good seed bread ​ sauerkraut, 2 slices of organic good seed bread with peanut butter and 1 banana
​
Dinner:
2 medium potatoes with shredded cheese 
​
Daily Workout Routine:
Rest Day
--------------------------------
Sept 9/22/19  (Sunday) 
Morning Meal:
Apple Cinnamon Oat Meal
Meal #1

Lunch:
2 Medium potatoes with shredded cheese and onion and mushroom sauted
​
Dinner:
1 apple
2 bowls of cereal ​
corn chips with black beans and can tomatoes with onions and cilantro, with hummus and chopped onions
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
Walk Distance- Fast Walk  7 Miles 
--------------------------------
Sept 9/23/19  (Monday) 
Morning Meal:
Fast Day
​ 
Lunch:
No Lunch

Dinner:
Black Beans, White Beans with hummus and tomatoes and red onion dip, corn tortilla chips​
​

Daily Workout Routine:
​

​Walk Distance- Fast Walk  5 Miles w/21 lbs pack
--------------------------------
​​WEEK 10
Sept 9/24/19  (Tuesday)
Weekly Weigh In: 315.3 lbs
​

Morning Meal:
potatoes and mushrooms with asparagus
Meal #13

Lunch:
egg rolls
Meal #9

Dinner:
​grilled cheese with fries
​Meal #14
​
Daily Workout Routine:
​

​Walk Distance- Fast Walk  7 Miles 
--------------------------------
​Sept 9/25/19   (Wednesday)
Morning Meal:
apple cinnamon oat meal
Meal #1
Lunch:
​2 slices of organic seed bread with hummus and small slices of monterey jack cheese and two pickles

Dinner:
4 slices pizza
3 pizza egg rolls
(kinda hungry tonight can't explain why but oh well)
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
Rest Day
--------------------------------
Sept 9/26/19   (Thursday)
Morning Meal:
apple cinnamon oat meal

Lunch:
2 oranges with corn chips

Dinner:
​2 potatoes with onions and shiitake mushrooms
​3 corn tortillas with peanut butter 

Daily Workout Routine:
​Walk Distance- Fast Walk  7 Miles
--------------------------------
Sept 9/27/19   (Friday)
Morning Meal:
apple cinnamon oat meal

Lunch:
french fries with sauerkraut

Dinner:
spaghetti with 1 1/2 slice of banana bread
Daily Workout Routine:
Rest Day
--------------------------------
Sept 9/28/19   (Saturday)
Morning Meal:
apple cinnamon oat meal

Lunch:
egg sandwich

Dinner:
bowl of spaghetti
​
Daily Workout Routine:
Walk Distance- Fast Walk  5 Miles w/21 lbs pack
--------------------------------
Sept 9/29/19   (Sunday) 
Morning Meal:
apple cinnamon oat meal

Lunch:
No Lunch
​
Dinner:
5 foot long hot dogs with sauerkraut
​
Daily Workout Routine:
Rest Day
--------------------------------
Sept 9/30/19   (Monday) 
Festival Day
Morning Meal:
eggs benedict with hash-browns 

Lunch:
rice with trout and baba ganoush

Dinner:
​rice with trout and eggs benedict sauce

Daily Workout Routine:
Rest Day
--------------------------------
WEEK 11
​Oct 10/1/19   (Tuesday) 
​Weekly Weigh In: 321.8 lbs

Morning Meal:
No Breakfast

Lunch:
potatoes and mushrooms with asparagus
Meal #13

Dinner:

​
Daily Workout Routine:
Walk Distance- Fast Walk  5 Miles w/21 lbs pack

Notes: Ending Notes: This week was difficult I was not able to get in the time to do my normal walks as I wanted to and feel that because of this and the high content of protein as well as possible sugar from drinking sweet teas I feel greatly effected me severely. Also not fasting on the normal day I do also played a huge roll in this as well. I'll fix this and stick to my normal eating habits. Also to note this week was hard my knee was acting up and hurting me. I gotta get this game back in the mode of loosing. And make sure no matter what nothing get is my way of exercising. I feel my body holding on to water and this is contributing to about 3 lbs of weight gain as well. Well we do have next week weigh in so lets see what can be accomplished.
--------------------------------
Oct 10/2/19  (Wednesday)
Morning Meal:
Fast Day
Lunch:
​No Lunch
​
Dinner:
corn chips and re-fried beans with cheese
​
Daily Workout Routine:
​Walk Distance- Fast Walk  7 Miles 
--------------------------------
Oct 10/3/19  (Thursday)
Morning Meal:
​1 potatoes with onions and shiitake mushrooms

Lunch:
re-fried beans some cheese, sauerkraut, and corn chips

Dinner:
​some corn chips and a slice of cheddar cheese

Daily Workout Routine:
Walk Distance- Fast Walk  7 Miles
I going to take a break from resistance training with a pack till my knee gets better doctors orders....
--------------------------------
Oct 10/4/19  (Friday)
Morning Meal:
No Breakfast
 
Lunch:
fritos with sauerkraut

Dinner:
sauerkraut 3 eggs (spicy eggs)

Daily Workout Routine:
​
Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/5/19  (Saturday)
Morning Meal:
No Breakfast

Lunch:
No Lunch

Dinner:
corn chips and re-fried beans
​2 slices of bread
Daily Workout Routine:
​Rest Day
--------------------------------
Oct 10/6/19  (Sunday) 
Morning Meal:
apple cinnamon oat meal

Lunch:
sauerkraut and spicy crushed eggs (3 eggs cayenne with mayo)

Dinner:
sauerkraut with chips
​
Daily Workout Routine:
​​
Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/7/19  (Monday) 
Morning Meal:
Fast Day

Lunch:
No Lunch

Dinner:
​carrots, celery, hummus, olives with peppers

Daily Workout Routine:
​
Walk Distance- Fast Walk  7 Miles
--------------------------------
WEEK 12
​Oct 10/8/19   (Tuesday) 
​Weekly Weigh In: 320 lbs
Levothyroxine cause of weight retention I have quit the meds and will see how next week weigh in does.

Morning Meal:
potatoes and mushrooms with onions
​
Lunch:
celery with peanut butter
​
Dinner:
Fast
​
Daily Workout Routine:
Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/9/19  (Wednesday)
Morning Meal:
Fast Day
Lunch:
​No Lunch
​
Dinner:
two chicken sandwiches, french fries and a strawberry banana and black berry smoothie with almond milk, corn chips
​
Daily Workout Routine:
Rest Day
--------------------------------
Oct 10/10/19  (Thursday)
Morning Meal:
potato with onions and mushrooms

Lunch:
celery with peanut butter

Dinner:
2 bowls of rice, 2 cans of tuna plus 1 can of herring with salsa and three trader joes hot cocoa dunkers (sweet tooth..lol)

Daily Workout Routine:
Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/11/19 (Friday)
Morning Meal:
No breakfast

Lunch:
5 tacos

Dinner:
rice and ahi tuna with salsa
​
Daily Workout Routine:
​
Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/12/19  (Saturday)
Morning Meal:
2 hard boiled eggs with mayo cayenne and mustard, with sauerkraut
​
Lunch:
celery with hummus, olives, tzatziki sauce, 1 trader joes hot cocoa dunkers 

Dinner:
potato with onions and mushrooms, celery with peanut butter 
​
Daily Workout Routine:
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
--------------------------------
Oct 10/13/19  (Sunday) 
Morning Meal:
potato with onions and mushrooms

Lunch:
potato with onions and mushrooms

Dinner:
trout and rice
​
Daily Workout Routine:
​
Walk Distance- Fast Walk  3.5 Miles
--------------------------------
Oct 10/14/19  (Monday) 
Morning Meal:
chopped potatoes and 4 eggs

Lunch:
rice dish

Dinner:
​three eggs burritos 

Daily Workout Routine:
​
Rest Day
--------------------------------
0 Comments

Aug 8/20/19 - Sept 9/16/19 Weight Lost 8.1 lBs

9/17/2019

0 Comments

 
WEEK 5
Aug 8/20/19  (Tuesday) 
​
Weekly Weigh In: 326.3 lbs

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
cinnamon/nut meg spice
25 oz canteen cup size
​hand full of roasted peanuts
 
Lunch:
-Bean burritos
1 tortillas
1 slice of cheese
​1 homemade oatmeal cookie


Dinner:
-Bean burritos
2 tortillas
1 slice of cheese
frozen watermelon chunks blended with water.

​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps
​
Walk Distance- Fast Walk 4.5 Miles
--------------------------------
Aug 8/21/19  
(Wednesday)
Morning Meal:
1 potatoes
1 onion and spinach with asparagus

 
Lunch:
​-Bean burritos
3 tortillas
1 slice of cheese


Dinner:
frozen watermelon chunks blended with water.
​
Daily Workout Routine:
​
Arms- biceps two arm curls
4 sets of 10 reps 

Squats- 5 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps
arm extensions 4 sets of 10 reps
chest extensions 4 sets of 10 reps
​Walk Distance- Fast Walk 3.5 Miles
--------------------------------
Aug 8/22/19  (Thursday)

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
1 can of tuna
cherry tomatoes
corn chips

Dinner:
Had a bad night ate 34 servings of avocado dip with some corn tortillas but honestly it felt good...lol
​
Daily Workout Routine:
(Lighting Storm) No Run Day
​Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 

Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps

--------------------------------
Aug 8/23/19  (Friday)

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
small bowl of cut fried potatoes with some hollandaise sauce poured on top
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
Salmon and rice
with 2 hawaiian rolls
​
Daily Workout Routine:
​

--------------------------------
Aug 8/24/19  (Saturday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
salmon and rice

Dinner:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion
​

Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 

Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps

--------------------------------
Aug 8/25/19  (Sunday) 

Morning Meal:
​-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
Almond Milk a cup
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 3.5 Miles
--------------------------------
Aug 8/26/19  (Monday) 

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
-Refired bean burritos with ground turkey, onions, spinach and mushrooms
6 corn tortillas


Dinner:
2 oatmeal cookies
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 

Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps


Walk Distance- Fast Walk 5.8 Miles
--------------------------------
WEEK 6
Aug 8/27/19  (Tuesday)
Weekly Weigh In: 324.5 lbs
​

Morning Meal:
Guacamole with corn chips
​(yeah today was different)
 
Lunch:
-Bean burritos
6 corn tortillas
1 slice of cheese
​1 homemade oatmeal cookie

Dinner:
No Dinner
​
Daily Workout Routine:
​
Walk Distance- Fast Walk  5.68 Miles (last half mile interval jogging on the straight portion of the tract while fast walking on the curves)
--------------------------------
​Aug 8/28/19  (Wednesday)
Morning Meal:
​-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
cinnamon/nut meg spice
25 oz canteen cup size
 
Lunch:
1 potatoes
heads of broccoli with butter

Dinner:
1 potatoes
with shredded cheese
​apple

Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Knee issue no walk today think my jogging caused it to flare up wont jog for a while till I loose more weight
--------------------------------
Aug 8/29/19  (Thursday)
Morning Meal:
1 potato with mushrooms and onions
 
Lunch:
re-fried beans and home made tortilla chips

Dinner:
kevita
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 5 Miles
--------------------------------
Aug 8/30/19  (Friday)
My 21st Wedding anniversary
Morning Meal:
4 eggs and hollandaise sauce with potatoes cuts
kevita drink cayenne ginger
 
Lunch:
1 can of tuna, cherry tomatoes,
2 avocados 
1 banana
potato chips
kevita drink strawberry acai
oat meal cookie
Dinner:
rice
2 slices of bread
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​(Knee Hurting) No Run Day
--------------------------------
Aug 8/31/19  (Saturday)
Morning Meal:
No Breakfast
 
Lunch:
2 slices of bread
chicken and potatoes

Dinner:
chicken rice tacos
​3 chicken corn tortilla tacos unbaked)
2 slices of bread
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
--------------------------------
Sept 9/1/19  (Sunday)
Morning Meal:
potatoes and eggs
 
Lunch:
peanut butter and pineapple jam on a corn tortilla
chicken and rice with corn

Dinner:
2 oat meal cookies
avocado dip and tortilla chips
​
Daily Comments:
Well my knee injury has played a little set back for me although I feel good and still see my weight is not digressing I do feel a bit overloaded. Maybe my wanting the weight to keep going down is becoming a bit mental? Anyhow still going to walk tomorrow I do not know if the weekly weigh in will be good I think I digressed a bit..lol Hey, I am being totally honest at least how many people are that willing to be honest like this..

Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
--------------------------------
Sept 9/2/19   (Monday) 
Morning Meal:
No Breakfast
 
Lunch:
No Lunch

Dinner:
Ground turkey, hummus, yellow rice and flat bread
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 5.8 Miles
--------------------------------


WEEK 7
​Sept 9/3/19   (Tuesday) 
​Weekly Weigh In: 321.8 lbs

Morning Meal:
scrambled eggs with hash-browns
 
Lunch:
red potatoes and broccoli with mushrooms

Dinner:
4 corn tortillas shells 2 mixed with peanut butter and pineapple jam and 2 with butter and peanut butter
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
Walk Distance- Fast Walk  5 Miles
--------------------------------
Sept 9/4/19   (Wednesday)
Morning Meal:
No Breakfast
 
Lunch:
Re-fried beans and flat bread
Meal #7
Dinner:
homemade corn chips
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Fast Walk  5 Miles
--------------------------------
Sept 9/5/19   (Thursday)
Morning Meal:
-Apple Cinnamon Oat Meal
 
Lunch:
Basmati Rice and Tomatoes

Dinner:
​re-fried beans and homemade corn tortilla chips
​
Daily Workout Routine:
​
Walk Distance- Fast Walk  5 Miles
--------------------------------
Sept 9/6/19   (Friday)
Morning Meal:
No breakfast
 
Lunch:
1 idaho potato
​onions and mushrooms

Dinner:
1 slice of bread
Rice and Tomatoes dish
​
Daily Workout Routine:
​
Walk Distance- Fast Walk  4 Miles
--------------------------------
Sept 9/7/19   (Saturday)
Morning Meal:
eggs and 2 slices of bread,
peanuts
Lunch:
3 celery and peanut butter,
peanuts
Dinner:
tuna, avocado, corn tortilla chips, cherry tomatoes
​kevita
​
Daily Workout Routine:
​
Rest Day
--------------------------------
Sept 9/8/19   (Sunday) 
Morning Meal:
-Apple Cinnamon Oat Meal
​(Meal #1)
 
Lunch:
Kevita
No Lunch

Dinner:
1 potato with an onion and mushrooms
3 cans of tuna
guacamole and corn chips
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Knee hurting no walking today
--------------------------------
Sept 9/9/19   (Monday) 
Morning Meal:
Fast Day
 
Lunch:


Dinner:
Broke Fast with 1 Avocado w/avocado dip and 1 can of tuna
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 5 Miles
--------------------------------


WEEK 8
​Sept 9/10/19   (Tuesday) 
​Weekly Weigh In: 318.2 lbs

Morning Meal:
-Apple Cinnamon Oat Meal
 
Lunch:
-Turkey Burgers with Fermented Red Onions

Dinner:
half a bowl of apple cinnamon oat meal and cherry tomatoes
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
Walk Distance- Fast Walk  5 Miles
--------------------------------
Sept 9/11/19  (Wednesday)
Morning Meal:
Potato and onions and mushrooms
 
Lunch:
No Lunch

Dinner: *Wedding Anniversary Date*
Salmon, 7 french bread slices, cream cheese cake hand full size, sherbert spoon full size, fruit plait, banana chips, apple chips
​
Daily Workout Routine:
​
​(Knee Hurting) No Run Day
--------------------------------
Sept 9/12/19  (Thursday)
Morning Meal:
Cereal Corn Chex, two cups of milk whole, cream soda, hummus with corn chips, guacamole with pita chips, two greek yogurts
 
Lunch:
2 can of tuna, small can of baked beans, cherry tomatoes, kevita, corn chips

Dinner:
guacamole with corn chips
​
Daily Workout Routine:
​
​(Knee Hurting) No Run Day
--------------------------------
Sept 9/13/19  (Friday)
Morning Meal:
potato and onion with mushrooms
Meal #8
 
Lunch:
potato and onion with mushrooms
Meal #8

Dinner:
chips and sour cream with homemade hot sauce
​
Daily Workout Routine:

​(Knee Hurting) No Run Day
--------------------------------
Sept 9/14/19  (Saturday)
Morning Meal:
apple oat meal
 
Lunch:
lentil soup

Dinner:

​
Daily Workout Routine:
​​

​(Knee Hurting) No Run Day
--------------------------------
Sept 9/15/19  (Sunday) 
Morning Meal:
potato and onion with mushrooms
Meal #6
 
Lunch:
corn chips with sour cream and homemade hot sauce
three spoons full of macaroni and cheese
Dinner:
-Falafels Hummus and Tuna
​Meal # 11
​
Daily Workout Routine:

​Walk Distance- Fast Walk 5 Miles
--------------------------------
Sept 9/16/19  (Monday) 
Morning Meal:
FAST DAY
 
Lunch:
No Lunch

Dinner:
Ground Turkey, Falafel Balls and Baba Ganoush
​Meal #12
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Fast Walk 5 Miles
--------------------------------​
0 Comments

July 7/31/19 - Aug 8/20/19 Weight LOST 7.6 lBs

8/27/2019

0 Comments

 
July 7/31/19  (Wednesday)
Weekly Weigh In: 333.9 lbs

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of peaches
15 ounces of water
cinnamon/pumpkin spice
 
Lunch:
2 potatoes
1 1/2 cup of green beans
2 cups cherry tomatoes
​1  1/2 cup baby cut carrots
​
Dinner:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Daily Workout Routine:

Walk Distance- Fast Walk 3.5 Miles

​Walk Duration- 1 hr 40 min
--------------------------------
​​Aug 8/1/19  (Thursday)
Morning Meal:
2 potatoes
1 whole onion
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion
1 cup of dried tomatoes and green chilies

Dinner:
-She​phard's pie
​
Daily Workout Routine:
​

Arms- biceps 4 sets of 10 reps
Arms- triceps 4 sets of 10 reps
Arms- biceps 4 sets of 10 reps 

Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps

​--------------------------------
​Aug 8/2/19  (Friday)

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of peaches
15 ounces of water
cinnamon/pumpkin spice
 
Lunch:
-She​phard's pie

Dinner:
-Rice and Veggies

Daily Workout Routine:
​Rest Day
​--------------------------------
Aug 8/3/19  (Saturday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of peaches
15 ounces of water
cinnamon/pumpkin spice
 
Lunch:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of peaches
15 ounces of water
cinnamon/pumpkin spice

Dinner:
2 potatoes

​
Daily Workout Routine:
​

​Arms- biceps 4 sets of 10 reps
Arms- triceps 4 sets of 10 reps
Arms- biceps 4 sets of 10 reps 

Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps


--------------------------------
​Aug 8/4/19  (Sunday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of peaches
15 ounces of water
cinnamon/pumpkin spice
 
Lunch:
-Rice and Veggies

​
Dinner:
​2 potatoes

​Daily Workout Routine:
​

​Walk Distance- Fast Walk 3 Miles
​--------------------------------
​​Aug 8/5/19  (Monday)
Morning Meal:
No Breakfast
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

​Daily Workout Routine:
​

​Walk Distance- Fast Walk 3 Miles
--------------------------------
Aug 8/6/19  (Tuesday)
Weekly Weigh In: 334 lbs
​Total Lost: -1 Lbs

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of peaches
15 ounces of water
cinnamon
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
No Dinner
​2 cups of water with Nestle Quick

​Daily Workout Routine:
​

​Walk Distance- Fast Walk 3 Miles

​​Arms- biceps 4 sets of 10 reps
Arms- triceps 4 sets of 10 reps
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps
--------------------------------
​Aug 8/7/19  (Wednesday)
Morning Meal:
No Breakfast
 
Lunch:
Hummus and Chips

​Dinner:
2 Red Potatoes
Asparagus, Onions and with Shataki Mushrooms
cup of cherry tomatoes

​Daily Workout Routine:
​
​
Walk Distance- Fast Walk 3 Miles
--------------------------------
Aug 8/8/19  (Thursday)
Morning Meal:
3 red potatoes
1 whole onion
​shataki mushrooms
​kevita
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion
1 cup of dried tomatoes and green chilies
lays chips
​
Dinner:
No Dinner
​
Daily Workout Routine:
​
​Walk Distance- Fast Walk 3 Miles
​Swam in the Ocean
--------------------------------
Aug 8/9/19  (Friday)
Morning Meal:
3 red potatoes
onions and shataki mushrooms
two slices of cheese
2 drinks
Lunch:
ground turkey with tomatoes and corn tortillas

Dinner:
half piece of Hawaii sweet roll
​
Daily Workout Routine:
​Rest Day
--------------------------------
Aug 8/10/19  (Saturday)
Morning Meal:
​-Oat Meal
2/3 cup of whole grain oats
1/2 cup of peaches
15 ounces of water
cinnamon/pumpkin spice
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:

​
Daily Workout Routine:
​
Walk Distance- Fast Walk 3 Miles
--------------------------------
Aug 8/11/19  (Sunday) FAST DAY
Morning Meal:

 
Lunch:


Dinner:
yellow rice and tuna steaks
​kevita
​coffee with creamer snickers
​
Daily Workout Routine:
​

--------------------------------
Aug 8/12/19  (Monday) 
Morning Meal:
1 large potato
spinach with a purple onion
coffee with creamer cinnabon
 
Lunch:
1 large potato
​1 can of sweet peas

Dinner:
3 bean burritos
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 3.5 Miles
--------------------------------


Aug 8/13/19  (Tuesday) 
​Weekly Weigh In: 328.3 lbs
​Total Lost: 5.6 lbs

Morning Meal:
No Breakfast
 
Lunch:
shepards pie
strawberries
2 short cake
​

Dinner:
-Bean burritos
3 tortillas
1 can of re-fried beans
1 onion
​
Daily Workout Routine:
​

--------------------------------
Aug 8/14/19  (Wednesday)
Morning Meal:
No Breakfast
 
Lunch:
4 Red Potatoes
 Onions and with  Mushrooms

​Dinner:
-Bean burritos
3 tortillas
1 can of re-fried beans
1 onion
1 slice of cheese
-Salsa Chip Salad
1 cup almond milk

​Daily Workout Routine:
​
​​
Arms- biceps two arm curls
4 sets of 10 reps 
Squats- 5 sets of 10 reps
Jumping Jacks- 5 sets of 10 reps
forward extensions 4 sets of 10 reps

​Walk Distance- Fast Walk 1.13 Miles
(Lighting Storm) No Run Day
--------------------------------
Aug 8/15/19  (Thursday)
Morning Meal:
2 potatoes
sauteed mushrooms, tomato and an onion 

 
Lunch:
1 potatoes
2 red potatoes
tomato salad with hummus and zatar seasoning

Dinner:
salad (lettuce, 2 tomatoes, and 1/2 red onion
4 corn tortillas uncooked
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 3.5 Miles

--------------------------------
Aug 8/16/19  (Friday)
Morning Meal:
No Breakfast
 
Lunch:
-Bean burritos
3 tortillas (5 g. carbs)
1 can of re-fried beans
1 onion
Dinner:
1 slice of cheese
-Ground turkey with Hummus and yellow rice
--------------------------------
Aug 8/17/19  (Saturday)
Morning Meal:
-Bean burritos
3 tortillas (5 g. carbs)
1 can of re-fried beans
1 onion
2 cheese slice
 
Lunch:
​-Bean burritos
3 tortillas (5 g. carbs)
1 can of re-fried beans
1 onion
​2 cheese slice

Dinner:
-Ground turkey with Hummus and yellow rice
(small bowl of left overs)
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps
--------------------------------
Aug 8/18/19  (Sunday) 
Morning Meal:
1 large potato
1 onion, asparagus, portabella mushrooms
coffee with creamer cinnabon
 
Lunch:
-Bean burritos
3 tortillas (5 g. carbs)
1 can of re-fried beans
w/ chopped onion and tomatoes

Dinner:

​
Daily Workout Routine:
​
Walk Distance- Fast Walk 4.5 Miles
--------------------------------
Aug 8/19/19  (Monday) 
Morning Meal:
No Breakfast
 
Lunch:
1 large potato
portabela mushroom with a whole onion and half a red onion
coffee with creamer cinnabon

Dinner:
1 1/2 cup basmati rice mixed with quinoa cooked and 1 cup of chicken thighs
1 home made oat meal cookie
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 3.5 Miles
--------------------------------


Aug 8/20/19  (Tuesday) 
​Weekly Weigh In: 326.3 lbs
​Total Lost: 7.6 lbs
Measurements
Waist: 
50 1/4 inch
Chest: 50 3/8 inch
Arms: 14 1/2 inch
​Legs Thigh: 22 1/2 inch
​Legs Calf: 18 inch

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
cinnamon/nut meg spice
25 oz canteen cup size
​hand full of roasted peanuts
 
Lunch:
-Bean burritos
1 tortillas
1 slice of cheese
​1 homemade oatmeal cookie

Dinner:
-Bean burritos
2 tortillas
1 slice of cheese
frozen watermelon chunks blended with water.
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps
​Walk Distance- Fast Walk 4.5 Miles
--------------------------------
Aug 8/21/19  (Wednesday)
Morning Meal:
1 potatoes
1 onion and spinach with asparagus

 
Lunch:
​-Bean burritos
3 tortillas
1 slice of cheese


Dinner:
frozen watermelon chunks blended with water.
​
Daily Workout Routine:
​
Arms- biceps two arm curls
4 sets of 10 reps 
Squats- 5 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps
arm extensions 4 sets of 10 reps
chest extensions 4 sets of 10 reps
​Walk Distance- Fast Walk 3.5 Miles
--------------------------------
Aug 8/22/19  (Thursday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
1 can of tuna
cherry tomatoes
corn chips

Dinner:
Had a bad night ate 34 servings of avocado dip with some corn tortillas but honestly it felt good...lol
​
Daily Workout Routine:
(Lighting Storm) No Run Day
​Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps
--------------------------------
Aug 8/23/19  (Friday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
small bowl of cut fried potatoes with some hollandaise sauce poured on top
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
Salmon and rice
with 2 hawaiian rolls
​
Daily Workout Routine:
​

--------------------------------
Aug 8/24/19  (Saturday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
salmon and rice

Dinner:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps
--------------------------------
Aug 8/25/19  (Sunday) 
Morning Meal:
​-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
Almond Milk a cup
​
Daily Workout Routine:
​
Walk Distance- Fast Walk 3.5 Miles
--------------------------------
Aug 8/26/19  (Monday) 
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
-Refired bean burritos with ground turkey, onions, spinach and mushrooms
6 corn tortillas


Dinner:
2 oatmeal cookies
​
Daily Workout Routine:
​
Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps

Walk Distance- Fast Walk 5.8 Miles
--------------------------------​
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    Author

    Hi my name is Avi and this is my one year weight loss journey. Here you get to see day to day all the food I ate and the weight loss that transpired within the four weeks recorded here of each month. In my weight lost journal each week I do a public weigh in and all the workouts I did daily. Enjoy!

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