July 6, 2010

the goal is to lose the weight, maintain a nice size, and get off the medication. the tricky part is im goona do this in a prison where i have limited nutrition, i have access to very few fresh fruits and veggies. i came to prison 305 lbs w/sleep apnea, congestive heart failure, and uncontrolled high blood pressure.

when i lost the first 55lbs i could sllep(good quality sleep) w/out a CPAP. this prison doctor told me that if i lose 50lbs i wouldnt have to take the medication. so i set out to get off the medication once and for all. now im down to 237 lbs. im on a mission to lose another 17 lbs over the next 2-3 months and to add muscle.

on monday-wed-fri for the last three months i start my day at 6:30 am. i eat 1 1/2 servings of oatmeal/bran-flake mixture, 1 tea spoon peanutbutter, 8 oz of milk (powder), and 16oz of water. at 8am i hit the rec yard and i do 500 push-ups. i break that down into 25 reps/20 sets, 1 minute rest in between sets. i drink 8oz of water rest 5 minutes then i speed walk 3 miles.(12 laps)

on tues-thurs-sat its the same start time, but for breakfast i eat 1 serving of honey O's. (fake cheerios) 8 oz milk, and 16oz water, these days i do ab exercises. i start w/20 minutes on the stationary bike, then i do crunchs, knee raises, leg kicks, and obliques. a total of 500. then i speed walk 3miles. (12 laps) since i do all this work in the morning it makes it easy to watch what i eat the rest of the day. i will eat a small meal every 2 hrs. turkey, chicken breast tenders, and ground beef. these are the proteins from meat available. i also have access to low-fat. most important is my H2o intake. i make sure i drink lots of water. i also eat lots of fruit, apples, bananas, grapefruit, oranges, and peaches when available. we also have can veggies, greenbeans, corn, zuccinne,(spelled wrong) and stewed tomatoes. so as u can see there is nutriton everywhere.

fats are everywhere too. theres always cookies, rolls, cakes, and pies laying around. so if you want to eat fats help yourself to as much as you like. and when you say you dont eat sweets people look at you like you're an alien. i guess im an alien. at home i use to take great pride in the fact that ate a cake a week.(lemon bunt cake or yellow cake w/chocolate frosting) another bad thing was the hundreds of calories i consumed drinkind soda.

i've learned to eat better. there are people that think inmates should eat rats and roaches.

paul