Under Construction after Heart Attack(Journal)

[BullET97]

Looking for input / advise.

46 y/o Male 6'2" 200 lbs(currently) Desk Jockey
July 9th, had my first(and only!) heart attack.
Last summer, diagnosed w/Type 2 Diabetes.
Expect to be Cover Model next summer

About 5 years ago I spent a year in Brasil and was in the best shape of my life. Ready to get back to great health and staying there!

Starting Plan
Have 6 meals a day.
1,300 Calories
90-100g Protein
100-110g Carbs
160mg Cholesterol (never a problem, 140mg/dl)

Will start off with 5 minutes a day on treadmill and add a minute a day.

After a month, will add weight training and increase calories.
1,500 Calories
120g Protein
130g Carbs
190mg Cholesterol

I plan on this being 7 days a week for the first month and we'll see how it goes and adjust. I will be posting daily diet specifically starting on Monday.

Looking forward to getting in great shape with everyone here. I will be reading others and getting ideas.

4got ... Drink close to 100 oz of water a day.
30 minutes of Abs !!!

[BullET97]

My initial goal is to lose weight / body fat.
Get my first Six Pack (that didn't come out of a cooler).

When I achieve this, I will begin to add muscle and sculpt!

[Xuaxace]

Good luck mate.

I would advice you to spend a bit of time in the nutrition section. Those calories are way too low IMO, also, you need fat in your diet. Remember, this journey is a long marathon not a sprint, don't try to rush it.

[BullET97]

Appreciate.

The meds I am on keep me on a slow heart rate so I am concerned that I will not be able to burn any thing off.

I will post my expected diet.

[BullET97]

Shake w/fruit
270 Cal
25g Protein
35g Carbs

Grits
100 Cal
2g Protein
20g Carbs

Salad
585 Cal
27g Protein
18g Carbs
155mg Cholesterol

Yogurt
80 Cal
6g Protein
13g Carbs
5mg Chol

Shake
200 Cal
24g Protein
18g Carbs

Egg Whites
34 Cal
8g Protein
2g Carbs

I will be on the treadmill when I get home from work.

[BullET97]

Looking for input / advise.

1,300 Calories
90-100g Protein
100-110g Carbs
160mg Cholesterol (never a problem, 140mg/dl)
!

I'm changing up my shakes to increase Calories and Protein. Should I have water or milk? The milk just puts too many carbs, a bit leary in the beginning. As I'm advancing with weight training and checking my sugar, may add the milk.

Optimum Shake - 2 Scoops
240 Calories
48g Protein
6g Carbs
60mg Chol
2g Fat

New Total
1,279 Calories
139g Protein
65g Carbs
280mg Cholesterol (bit concerned)
4g Fat

[BullET97]

My calories are very low. I have lurking around a lot.

After a heart attack, the meds really slow down my heart and my body is getting use to it. My calories will be going up as I can start weight training.

Currently with just little walking, my diet is:
1,000 Calories
80g Protein
55g Carbs

Will keep everything updated as I get back to a normal routine at work and know I will need more Calories.

CAN'T WAIT !!!

[BullET97]

Each quarter, I go to my Dr to check on my diabetes. Figured I would keep my Chol quarterly report along with my daily blood sugar.

July Cholesterol
Total 140
HDL 37
LDL 78
Triglyceride 125
Ratio: 3.78

Last couple days my blood sugar has been about 125. I take each morning on an empty stomach.

[BullET97]

Dr did some medicine adjustments, mainly increasing my diabetic meds. Hoping to have it adjusted back down after 3 months with myself being better with my nutrition now.

Dr told me to hold off a few more weeks of doing anything besides walking. Which is what I planned.

My Blood Sugar this morning was 130.

[BullET97]

DAILY TOTALS
Calories 920
Protein 111
Carbs 86 (Fiber 18)
Cholesterol 65
Fat 21

[BullET97]

It's a difficult balancing act ... got my carbs down, but cholesterol too high. Cheese got me today.

Calories 1500
Protein 154
Carbs 58 (Fiber 15)
Cholesterol 345
Fat 37

Blood Sugar 124

Still like what I have for Monday when I return back to work after nearly 3 weeks.

[BullET97]

Calories 1,200
Protein 173
Carbs 78 (Fiber 15)
Cholesterol 205
Fat 25

Much more balanced.

Blood Sugar this morning was 115

[FortySixPak]

Hi Bullet...

Just thought I would drop in say hello. I'm pretty new around here myself and I also started a journal. I'm forty six years old too. We got a few things in common

I understand you have the diabetes to contend with which adds a dimension to things I do not have to deal with myself. I haven't had a heart attack either, but I did smoke for 30 years and at least for now, I have my health. Hopefully, you fight the good fight and stick to the changes you are trying to make. I know routine is key for me, and it's easier for me to think of all the changes I've made this year as just the "new routine"

Nutrition has been tough for me, and I've been working at it for 6 months now.

Good luck with it all! Keep posting in your journal so you have a record of the progress you've made and are accountable. I'll check in with you from time to time. Slow and steady wins the race, just keep up your momentum and you'll start to see the improvement in your life.

[BullET97]

Appreciate that Forty!

I enjoy the structure. Any input is appreciated. I will be as specific as possible to help any critiques.

I am "All in!" ... 5-1/2 year daughter and wife are added motivation. Looking forward to changing/updating that photo of mine.

[BullET97]

- Shake w/fruit & Fat Free Milk
- Grits & Egg White
- Chicken Cobb Salad
- Cottage Cheese & Yogurt
- Ham Flatbread Sandwich
- Shake w/Fat Free Milk

Pretty much will be going with above diet. Started back to work today, went well ... still not enough energy. Still expect to start weight training come the end of August.

Calories 1,982
Protein 198
Carbs 135
Cholesterol 400 (tough to keep low)
Fat 6

Will probably alternate water & milk on my shakes to get the Cholesterol down.

Blood Sugar 115

[BullET97]

Calories 1,657
Protein 145
Carbs 119
Cholesterol 305
Fat 30

Still no energy, but finally did 5 minutes on the elliptical.
Blood Sugar was 106

Have Cardiologist Rehabilitation Appt on Monday and will be able to get a better idea of how much I can push myself this first month.

[BullET97]

Calories 1,550
Protein 154
Carbs 123
Cholesterol 250
Fat 49

Going to change up my salad, more chicken!
Plan of beefing up my "snacks", ham or tuna sandwiches.

Feeling stronger and hoping to start light weight training this month and go heavy come Sept.

Elliptical Minutes: 6
Blood Sugar: 128 ... Don't understand the jump ?!?!

[BullET97]

Concerned about over 300mg from two servings of chicken.

Also, correction regarding my cardio rehab appt. It's actually the 13th.

Calories 1,804
Protein 251
Carbs 95
Cholesterol 574 *** Wow! ***
Fat 44

Blood Sugar 115
Elliptical Minutes 8

Felt better this evening, reason I did an extra minute. I will stay with 1-2 minute jumps daily.

[BullET97]

Diet wise, had 2 slices of vege pizza. Nothing horrible.
Work wise, we have inventory and I stay inside to handle sales calls in the PM. Long day, up from 5 to 6. Got home and crashed from exhaustion. No elliptical and didn't have anything since lunch until I woke up at 11:30 and had a shake with meds.

Not going to list cholesterol any more, doesn't seem necessary from reading other threads. Also, didn't have a good guess the fat from the pizza - left it off. Guessed on pizza stats.

Calories 1,300
Protein 134
Carbs 110

Blood sugar 118
Elliptical Minutes 0

Take it easy today, but will get 10 minutes on Cardio.

[BullET97]

I feel much better and only had 3 meals.

Eggs(3) and slice of Ham(1)
Salad with Baked Chicken
Sushi, Salmon & Tuna

Calories 812
Protein 121
Carbs 20
Fat 27

Elliptical Minutes 10 (Felt good)
Blood Sugar 128

[BullET97]

Well, had 2 Tblsp of Peanut Butter while watching UFC on FOX. All have been great matches so far.

[BullET97]

Calories 940
Protein 87
Carbs 54
Fat 53

Elliptical Minutes 12
Blood Sugar 119

Will keep increasing my minutes by 1 or 2 each day.

[BullET97]

Brownie & stick of Licorice ... made up for some of it with extra elliptical minutes.

Calories 1,462
Protein 127
Carbs 92
Fat 65

Blood Sugar 116
Elliptical Minutes 15(felt good, could have done more but don't need to push it-Yet!)

[BullET97]

Calories 1,202
Protein 163
Carbs 47
Fat 41

Elliptical Minutes 16
Blood Sugar 110 (happy after I cheated Monday)

[BullET97]

Calories 1,123
Protein 154
Carbs 42
Fat 35

Elliptical Minutes 18
Blood Sugar 107

[BullET97]

Feeling good!

Calories 1,103
Protein 147
Carbs 97
Fat 67

Elliptical Minutes 20 (nice to hit this)
Blood Sugar 107 (same as yesterday)

[BullET97]

Got my blood sugar under 100 !!!

At lunch out with a couple of the girls at work, guessed the nutrition values. It was a tuna crepe with onions, tomatoes and lettuce.

Calories 1,072
Protein 122
Carbs 85
Fat 43

Elliptical Minutes 22
Blood Sugar 99

[BullET97]

My wife has been mowing, but I finally got back to it. Took it slow and got a lot done. Will do a little more trimming and weeding tomorrow morning. I didn't do any cardio, but did work up a good sweat in the yard.

Oh, yesterday's lunch must of had more sugar carbs than I estimated. Surprised how many sugars onions have.

Had a nice lunch date with my 5 y/o daughter. Friends health club, she and I had shakes

Calories 1,387
Protein 129
Carbs 41
Fat 92

Elliptical Minutes 0
Blood Sugar 110

[BullET97]

Did some yard work and had a great sweat session, again didn't do any elliptical minutes.

Meeting with Cardio rehab people and expect to get a clearer idea of my goals.

Calories 911
Protein 96
Carbs 22
Fat 51

Elliptical Minutes 0
Blood Sugar 108

[BullET97]

Had my appt for cardio rehab. Got cleared to start weight training. They were happy with my cardio currently at 20+ minutes. They said to keep the increase at 5 minutes a week. They want me to get to 45-60 minutes. I plan on getting to 45 and stay there - too boring! My training will be 45-60 minutes.

Will just do light weight and 10-15 reps 3x this week to get my muscles ready. Next week will get more into a routine of muscle groups. Will increase the weight, but keep reps to 10-15 3x for the remaining of August.

By September will have a routine to start building muscle. Will also increase my diet to feed these muscles. But I have to admit that I am thinking of using P90X to get myself in better shape before I start heavy weight training. Thoughts?

Calories 942
Protein 134
Carbs 32
Fat 31

Elliptical Minutes 23
Blood Sugar 85

Really happy with the blood sugar, need to keep it between 70-85.