Friday, October 08, 2010
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Lets get Friday off to a good start shall we? Of course as soon as I got up I headed for the scale, warm feet hit cold hard wood and I was off after a brief stop in the little boys room. Last week I weighed in at 334.4 pounds as my starting point and I gave myself a goal to be at or under 275 by April 1st 2011, that equated to a 2.26 pounds per week average that I will need to drop to reach that goal. As per usual on weigh in days I step on and off 3 times just to make sure that the same number is displayed and all three times the scale flashed a 331.0lbs on there and that is a 3.4 pound drop this week! not a bad start giving the fact that I need 2.26 to stay on track for my goal.
I haven't a clue what this bike weighs but wanted to put one up here today just because its a weigh in day and who doesn't like an all chrome motorcycle?
This week I stayed within my calories, I went to the gym every day and the scale is telling me that I did it right this time around and to think that I almost skipped going to the gym yesterday. The day was gloomy, it was unseasonably cold outside and I was feeling very tired but I made myself go because its what I need to do and the old me would have stayed home so with those two things I decided that it was time to get up off of my ass and do something. I got to the gym and did my 20 minutes on the stationary bike and decided to punish my chest, shoulders and arms with some weight training and that I did! after about an hour and some minutes later it was back on the bike for another 15 minute ride just for kicks. I was feeling awesome about half way through the weight lifting and was glad that I went. Walking out of the gym it was like I was in a movie, the gloom had gone, the sun had come out and I was in an incredible mood, I got in my car, popped in a mixed CD and was caught getting into "when doves cry" a little too much by a fellow gym goer on my way out of the lot.
This week was a good week for the health and weight loss in general, I got some weight lifting in, lots of cardio and am down 3.4 pounds for my efforts. The rain has stopped and we're suppose to have some fantastico weather here in New England for the next week so perhaps another ride report soon! I will finally get to go give the new pedals on my bike a real test and I think that I am going to go for a new personal distance record on my next ride. I mapped out a 20 mile ride on the rail trail which will be 2 miles longer than my previous long ride with the option to make it 24 miles by going to the next trail head depending on how I am feeling. Over all I am pleased with the 3.4 pounds that has been dropped from my bones and the plan is to keep on keepin on until I get to where I want and need to be with my health and weight.
With that, I have nothing more for today and I need to get some things done this morning before I get out for some movement, will it be the gym? perhaps a bicycle ride? not sure yet but rest assured that I will be out there sweating more pounds off before this day is done.
What is your plan for the week? how will you better your health?
Thursday, October 07, 2010
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Ahhhh a whole week down in this new "goal" that I have set fourth for myself, will I be down the 2.26 pounds that I need to be in order to stay on track? will I fall short? surpass the goal? honestly I don't know because the weight has been toying with me on a daily basis all week. If going off of this mornings weight I should make that 2.26 pound mark but yesterday I was lower than this and the day before higher so I don't know what to expect for the weigh in tomorrow morning. Have I done my part? absolutely I would say yes I have, My calories have been perfect other than going over a bit yesterday, hydration has been right where it should be and I have been to the gym every day this week so if going off of that I should be where I need to be but only tomorrows scale reading shall tell.
My intake for Wednesday was a little high coming in at 1890 total calories because of an upset stomach right before bed which I drank 8oz of 1% milk in an attempt to settle it but its not much over at any rate. I started my day off with a HUGE scrambled egg plate which held me over pretty good as I didn't feel hunger until almost dinner time!
What I started with
This is the end product, and of course I had hot green tea with it.
Here is a look at the whole menu from Wednesday.
5 egg whites 75
1 whole egg 70
4oz potato 100
smart balance 25
3 slices turkey bacon 105
oatmeal cookie zone bar 170
1 deli slim 100
1 cup eggplant/beans 135
2oz roasted chicken breast 100
1 banana 105
1.5 T peanut butter 140
5oz roasted chicken breast 250
3/4 cup white rice 150
1/2 cup black beans 110
1 banana 105
8oz 1% milk 110
My day today will follow suit with what I have been doing, I will be at the gym at some point today where I will do at least 30 minutes of cardio followed by 45 to 60 minutes of weight lifting and probably some kind of light cardio to cool down. My intake will not exceed 1700 calories and I will drink at least a gallon and a half of fluids, more than likely more than that even. The scale will whisper softly into my ear tomorrow morning and whatever it says shall be posted here no matter what it says and I will update the goal tracker thingy that I put on the side bar.
Any way that its cut my life has completely changed from how I was living it just over two and a half years ago, I can honestly say that I have done more physical activities in those same years than I had done in the 7 years prior to starting down this path to better health. Won't you join me in living a healthier life? if you are on the fence about making the choice to better your life by losing some weight and or getting healthier I say swing that leg over and hop on down because the longer that you wait the longer it will take for you to get there.
That concludes this episode of as the fat guy turns, now get up off of your ass and do something about that fat on your bones.
Wednesday, October 06, 2010
Chugging along I am hitting on all cylinders with my nutrition and exercise, and its showing on the scale! of course I get on the scale almost daily and have done that for the last two and a half years, I'm liking what I see thus far for my "week 1" of the run at 275lbs. My calories for Tuesday came in right on the button at 1700 even while I drank a gallon each of straight H2O and home brewed green tea. The gym was fun too! I started off with 20 minutes on a stationary bike ending with average 99 RPM's followed that up with about 45 minutes of weight lifting and finished up my workout with a 15 minute go at a spin bike. We're rolling right along with this and I am hoping to see a good loss come Friday's weigh in, I think that if I can get off to a great start with the raw numbers that I am losing that it will just perpetuate my momentum and I believe they call that the snow ball effect my good people.
Wify is not happy about where the bikes are right now but she said and I quote "I am just glad to have them out of the bedroom" its all about compromise I suppose.
I got a few emails in the past couple of weeks asking me about my daily intake menus and why I don't post them as often as I use to in the beginning and the honest truth of it is that I use short hand these days to show me what I ate for any given day. I think that its a good thing to post some menus up so I have started writing them out again and will try my best to post as often as I can what the daily menu was, and with that here is yesterdays intake.
2 cups corn pops 220
1 cup 1% milk 110
1 banana 105
1 T peanut butter 95
2 deli slims 200
1/2 oz American cheese 55
Miracle whip 60
2oz baked haddock 70
2oz deli turkey breast 60
1 plum 30
7oz roasted chicken breast 350
7oz baked potato 175
2 T light sour cream 40
1/2 T smart balance 25
1 banana 105
I have been at the gym every day this week and the end of last and am really missing my bicycle rides! The last real ride that I was on was that 18 mile rail trail run that I did a little more than a week ago when I busted a pedal and its been raining since I got the new pedals installed on my bike. As I type there is a steady rain outside and I have two bikes sitting not more than 12 feet from me on the other side of the room and I really can't wait for this to stop so that I can go out and hit that trail again because I want to go a bit further this go around, that trail is like therapy for me. I rather enjoy the gym as well, there is something about being in a room full of equipment that is designed for health while people all shapes and sizes work out, every single one of them has issues with themselves, goals to reach and personal triumphs already reached, its almost like a collective mindset where each individual is getting something more out of being there than just the actual work out. My bike though is my me time, 15 mph down a dirt trail with the sound of the bike below me, staying alert is a must and the sounds of the woods around me as I get an awesome workout all at the same time, yeah I can't wait for the rain to stop.
The fella in the little plastic magic box says that the rain should stop some time tomorrow and Friday should be sunny and clear, this means that by Saturday the trail shouldn't be all mud any more so a ride should be had this weekend for sure. Eating well and balanced while maintaining an exercise regimen that will nurture a better lifestyle is how I get down these days and how I have been doing it for the past couple of years now, it has changed my life and it has changed the lives of those closest to me. Making the decision to get healthy was possibly the best decision that has ever been mad by me, of course there is a close race between that and marrying the woman that I did because she is a huge part of why I have been able to achieve what I have to this point in the game. As an over weight person you can have a healthy life if you choose it, You can live the life that you have dreamed of but only if you make the decision to do something about your situation right this minute, so what are you waiting for?
The success of each and every one of us is completely dependent on how much work we want to put into it.
That's all I got for today.
Tuesday, October 05, 2010
Or you can get your ass up and do something about a situation that you ultimately do have control over, I mean it, YOU control how you live life and there is only one go at it so why not make it count? In the beginning I was doubtful that I would be successful with this whole weight loss game yet I kept going and upon doing so I found out that as long as I did my part the rest sort of happened, when I didn't do my part, well the rest stopped happening, simple right? sort of.
There are challenges that each and every one of us face on a daily basis and we somehow make it through to the next day each and every time but with weight loss it feels different, the word that comes to mind is impossible. It takes months or even years to put the weight on and we expect it to come off over night and honestly in the beginning it felt like it was! My experience with weight loss and gaining a better place within the health spectrometer has been very eye opening for me. When I was 500 plus pounds and feeling like there was no way out compared to how I see things now I sometimes can't believe that is how I felt after coming to the realization that my health is heavily dependent on what I do to keep it where it needs to be.
Its hard when you weigh 500 pounds and almost everything hurts, emotionally and physically to get up and do something about it but if you are wearing those shoes and are reading this trust me when I say that the pain only lasts as long as you let it. We doubt ourselves every day when we weigh as heavy as I did when I started down this road and that doubt will keep us from our goals all day long, know that when we apply a healthy eating regimen along with some movement then follow through with that plan that the weight has no choice other than to evacuate from our bones. There is a lyric that resonates through me almost daily, it goes like this "When you start to doubt yourself the real world will eat you alive" in many of our cases where we are extremely over weight while the real world is eating us alive we are eating ourselves to death, its as simple as that.
I am not super weight loss guy and I only know what I have learned in the last couple years about health and weight loss, I hold no degrees in this field and I am not a doctor but I do know from my own experiences that as long as sitting on my ass was my sport of choice that things were getting worse by the day. Losing weight and keeping it off is a full time job and not an easy task by any means, it is a daily struggle and takes a $hit load of dedication along with a lot of hard work so when you start down that road don't expect it to be bunny rabbits and baby chicks else you are setting yourself up for a let down. I will say that how you will feel and all of the things that are possible after losing a sizable amount of weight is more than worth the struggle, sweat and pain that needs to be put into the process.
Stop doubting yourself and what you are capable of this very second and get up off of your ass right now, not later, not in a minute and certainly not after you finish your muffin! and do something for your health, for yourself, for your life!....ANYTHING! but do it now because we only get one go at this ride called life and its shorter than we want to believe.
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