Monday, April 20, 2009


Salmon w/Crispy Skin and Mashed Cauliflower

I'll try to make this short and sweet: My weight didn't budge much. But my body fat did drop however. I don't know if this shift has to do with the change in my exercise routine or perhaps the coconut oil is making an impact.

In any event, I think I have around 10-15 pounds left to lose and I need to figure out how to do that. I'm going to give my body one more week to start losing again. If it doesn't then I'll make some kind of change in my diet/menus. Patience: Is it a virtue or a stalling technique?

Exercise Stats:


Treadmill Time: 65 minutes. Distance: 3.80 miles. Incline: 3.5 - 6.5. Speed: 3.5 - 4.0. Warm up and Cool Down: Walking to and from the gym.

Exercise #2: 15 minutes on an eliptical machine

Weigh In Stats:


This Weeks Body Weight: 195.2 lbs.

This Weeks Body Fat %: 24.1 %


Last Weeks Body Weight: 195.4 lbs.

Last Weeks Body Fat %: 26.2 %


2 Weeks Ago Body Weight: 195.8 lbs.

2 Weeks Ago Body Fat %: 26.2 %


3 Weeks Ago Body Weight: 198.8 lbs.

3 Weeks Ago Body Fat %: 26.2 %


4 Weeks Ago Body Weight: 199 lbs.

4 Weeks Ago Body Fat %: 27.4 %


5 Weeks Ago Body Weight: 201.8 lbs.

5 Weeks Ago Body Fat %: 28.3 %


6 Weeks Ago Body Weight: 203.4 lbs.

6 Weeks Ago Body Fat %: 26.4 %


7 Weeks Ago Body Weight: 205.6 lbs.

7 Weeks Ago Body Fat %: 28.8 %

8 Weeks Ago Body Weight: 209 lbs.

8 Weeks Ago Body Fat %: 28.5 %

9 Weeks Ago Body Weight: 209.2 lbs.

9 Weeks Ago Body Fat %: 29.2 %


10 Weeks Ago Body Weight: 211.8 lbs.

10 Weeks Ago Body Fat %: 31.7 %


11 Weeks Ago Body Weight: 214.4 lbs.

11 Weeks Ago Body Fat %: 33.1 %


12 Weeks Ago Body Weight: 216 lbs.

12 Weeks Ago Body Fat %: 32.7 %


13 Weeks Ago Body Weight: 217.6 lbs.

13 Weeks Ago Body Fat %: 33.8 %


14 Weeks Ago Body Weight: 220.6 lbs.

14 Weeks Ago Body Fat %: 34.1 %

15 Weeks Ago Body Weight: 224.4 lbs.

15 Weeks Body Ago Fat %: 36 %

16 Weeks Ago Body Weight: 227.4 lbs.

16 Weeks Ago Body Fat %: 35.7%

17 Weeks Ago Body Weight: 228.2 lbs

17 Weeks Ago Body Fat %: 38.2%

18 Weeks Ago Body Weight: 230.6 lbs

18 Weeks Ago Body Fat %: 36.9%

19 Weeks Ago Body Weight: 231.8 lbs.

19 Weeks Ago Body Fat %: 37%

20 Weeks Ago Body Weight: 235.6 lbs.

20 Weeks Ago Body Fat %: 38.9%

10:30 am

+ The Wowee Zowee Meal Replacement Shake (Version 2.0) - 4 oz of organic heavy cream, 3 oz of purified water, 2 scoops of natural vanilla whey protein powder, 1 scoop of Orac Energy Greens, 1 tsp of organic instant coffee, a pinch of pure stevia, and 1/4 tsp of Also Salt)

2:45 pm

+ The Wowee Zowee Meal Replacement Shake (Version 2.0) - 4 oz of organic heavy cream, 3 oz of purified water, 2 scoops of natural vanilla whey protein powder, 1 scoop of Orac Energy Greens, 1/4 tsp of organic cinnamon, a pinch of pure stevia, and 1/4 tsp of Also Salt)

+ 1 tbsp. of organic coconut oil

5:30 pm

+ a large mug o' ChocoCoffee

+ 1 tbsp. of organic coconut oil

7:00 pm (pictured above)

+ homemade salmon fillets with crispy skin on a bed of mashed cauliflower with a lemon butter and white wine sauce

Note: This turned out really well. The salmon was flavorful and moist.

More to come ... I hope!


NewVision said...

Hey Harry,
Just popping in to say Hi. I will have to get all that good news tomorrow. :(
I'm turning in early to try to sleep.

Harry said...

Thanks for dropping by, Jo. :-)

The news isn't great on my end. Not horrible either. Just part of the journey - ups, downs and turnarounds, you know?

Hope you sleep peacefully and dream beautiful dreams. :-)

Oct said...

Patience is an exercise that builds something ... character? strength? I hate waiting! :) Grats on the body fat loss. Something good is going on when that happens and you are so close I suppose you should enjoy the last bit. Don't stop blogging when you get there! I'm confident that you will be blogging for a great while even after achieving your weight goal.

Low Carber said...

Actually, I think you are plateuing.. you are also exercising religeously so you are making muscle that weighs more than you feel smaller? Do you have still have energy?? If so..from looking at your menus..That is my uneducated guess..

I have also plateued.. I have been teh same weight for two weeks.. so I am worried as well.. I will try to take out nuts.. but more importantly I NEED to exercise daily something that I have not made time to do.. and I feel that is what is slowing my weight loss down..

Hang in there you might go two months without dropping and then BOOM you lose 7 pounds..

Good luck and hang in there :)

Erika said...

Well done on the bf% drop!! Either way, it's great. It's probably a combination of both your exercise and the oil... though I think it's probably more the exercise ;)

Well done, keep up the good work!

NewVision said...

At least your still moving. They say when you get closer to goal you will slow down. So maybe your body is just adjusting right now.

Not great, but NOT BAD.

Your still doing everything by the book and then some. Your an encouragement to us all. I hope you never lose the fire under you/in you.

Still no peaceful sleep here, but I'm still trying.

Have a great day!!!!

Harry said...


I plan to continue blogging regardless of my weight. Hopefully I will eventually reach the healthiest possible weight for me. That's the ultimate goal - to be truly healthy, right?

To be honest, I've found what I consider a really positive support system in you all. I consider you my friends. And I know that my diet, health and weight will be a lifelong journey.

If I'm lucky, I'll be able to share that with you guys (and vice versa) for many years to come.

Thanks for the encouragement. You and your family have rarely been far from my mind in the recent weeks. I wish I had some way of making things better for you all. My prayers will continue as will those of many others.

Harry said...


Your hunch may be right on the mark. This may indeed be a plateau.

I'm encouraged by the fact that my body fat dropped though. So I think that the exercise is doing something positive - regardless of my weight.

I like experimenting so I may try tinkering with my diet and exercise routine a bit to see if it'll kick start my loss again.

re: Do I feel smaller?

It's funny but I had a sense that I wasn't losing weight these past few weeks. I think I use my midsection as a barometer.

I'm certainly smaller and more muscular than before. That's for sure.

I hope and will bug you about your own exercise routine. No matter what the scale says ... I think we must first aim for improved health. Exercise can help us achieve that.

You hang in there too. I think it's great that you're blogging daily and sharing your experience with us all. I appreciate it and I know others do as well. :-)

Harry said...

Thanks, Erika! :-)

You're probably correct about the exercise. But I do wonder about the MCTs in the coconut oil and it's beneficial effect on the thyroid as well.

When I've been exercising lately ... I've been perspiring more than ever. That may be an indication of an improved metabolic rate.

At any rate, it's an interesting experiment. :-)

Harry said...

Thanks a lot, Jo!

I have no intention of losing the fire in my belly!

This is just all part of the process. I'm really quite fortunate in how my weight loss has progressed thus far.

Now I just need to figure out how to close the deal. Or, how to be the healthiest I can be at whatever weight my body decides to rest at! :-)

Your support is much appreciated. I'll keep my eyes and ears open for anything that may help improve your sleep quality. I know that has a major impact on how you/we all feel.

I hope you have a wonderful day as well. :-)