Thursday, October 21, 2010
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Yesterday I mentioned that I am going to raise my calories to 2000 per day and after adding that 300 calories to my allotment I have to say that it feels like a lot of food to me! I have been eating 1700 calories per day for the last two and a half years and changing it isn't easy for me, I feel like I am over eating even though my menu was awesome for the day, I still feel like its too much but I suppose that's the mental side of it. My day ended with a grand total of 2065 calories and I drank a whey protein shake to make up that balance and I am unsure if it is in my head but I felt really good yesterday over all, Here is a look at yesterdays menu.
2 cups honey combs 220
1 cup 1% milk 110
1 mango 120
pecan zone bar 190
1/2 T Miracle whip 25
2.5oz deli turkey 75
1 deli slim 100
1 can Progresso clam chowder 220
sesame candy 45
1 apple 100
5 egg whites 1 whole egg 145
6 turkey sausages 220
6.5oz potato 165
smart balance 25
olive oil 25
8oz 1% milk 110
1 scoop whey protein 130
The gym was good yesterday as well, I did 25 minutes on the stationary bike with an average RPM of 96 and then 25 minutes on the treadmill at 5% incline and 3.6mph pace. Today is a weight lifting day for me and I may change that because of the fact that I weigh in for the week on Fridays and though it should all even out in the end I did mean to lift on Wednesday this week but because of my hike on Monday it got switched. With my weight lifting I need to finish writing myself a solid program and start strictly following it because right now I am just working muscle groups together but its different every time and I am using a weight that feels comfortable depending on where in the program an exercise falls. Back more than a few years ago when I was in my early 20's I had a handle on things like writing workout programs and had myself all set up, I even wrote workout plans for other people from time to time but this time around I am finding it a bit difficult to get something together that I like.
I use a pyramid style workout program which means that I do 5 sets of 6 reps, sometimes 7 depending on the movement and at the end I throw in a light set to failure just to finish myself off. I haven't been following the pyramid style program lately but starting Monday it is what I will go to because its how I have always seen results, an example of how it works is this. I will use preacher curls as an example.
Warm up 12 reps with a light weight
1st set - 75 pounds x 6 reps
2nd set - 90 pounds x 6 reps
3rd set - 105 pounds x 6 reps
4th set - 90 pounds x 6 reps
5th set - 75 pounds x 6 reps
Failure set - 50 pounds to failure.
You would of course use a weight that you can handle, I used roughly what I estimate that I will be using for the example. Normally I choose a weight range that makes the 4th set a struggle to complete and you should be able to do the max weight or third set to completion without too much issue, If the final set is a real struggle or you need a hand to finish the 6th rep that's probably the weight you will want to use. In the past I have had great results using this pyramid style workout and it will be the back bone of my lifting starting on Monday, I wanted to condition my muscles a bit before I got back into more serious lifting but now that I am not overly sore after my weight training workouts its time to implement whats worked in the past for me. I generally use this method as long as I am seeing gains in strength and when it slows down I go to a more traditional three to four sets of ten reps for a couple weeks and go back to the 5x6 plan when that feels easy with whatever weight I was using.
Something else that I am going to be adding to my workouts is going to be a daily core exercise because in all honesty it is one of the places that I don't work out specifically on any kind of regular basis. Riding a bike out in the trails works my core for sure, some of the weight lifting works the core secondarily or even thirdly but I rarely ever do what I would call a "core workout" and that will change beginning Monday along with the more serious strength training routine. My core training workouts will be a lot of calisthenic movements along with a personal challenge to complete as many crunches as I can and I will create goal numbers to reach each month that will hopefully grow every month as I get stronger.
I still have a good amount of weight that I want to lose but because of the success that I have had so far I have some skin that I am not diggin' on too, I believe that I can enlarge my muscles to take care of a lot of the "sag" in certain places so that will become my secondary goal for my health. Eventually I hope to make the weight training my main goal as the weight issues become more of a maintenance thing and we shall see if I can get myself back into some kind of a muscular build to offset some of the collateral damage that the 500 pound version of me left behind.
Now that you used your entire morning reading my longer than usual post you deserve a big ol glass of H2O so grab that and I will be on my way as I have to get to the gym and show my body that it has no choice in what happens. Thanks for following along with this fat dude getting slimmer and healthier and for today, That's all I got.
Wednesday, October 20, 2010
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Changing things up just slightly enough to mess me up or to kick start something into working again, I am going to try upping my calories to 2000 per day which is 300 more than I am currently eating. The reason for the change is that I am weight lifting more than I was in the past and am finding myself hungry, "so what fat man? we all get hungry and that's why we're fat! because we give in!" well...sort of. I have not felt hungry for most of my weight loss, meaning that I have not struggled to not eat something because of that grumbling in my gut, that is until recently since I've started weight lifting more seriously and I am in the belief that I may be starving my muscles calories that they need to do what I want them to. I have been on 1700 calories just about from day one and am down more than 200 pounds because of that but I am now changing what I am doing because of the taking weight training more serious so I think that its time to switch it up goals be damned.
"Goals be damned? what are you talking about man??" By changing my calories I run the risk of actually gaining a little weight but in the interest of the long term I gotsta try it just so that I know. My wife proposed that I do the 2000 calories per day for a whole month before I give up on the idea so that will be the plan for me, I am going to attempt to stay with this higher calorie allowance for the whole 30 days and if it works it shall be adopted as my new allowance, if not? back to 1700. Something that I attribute to my success with losing and keeping off 200 plus pounds is the way that I have never over analyzed the weight loss, I look at it very simple move more, eat less and drink my green tea and that's it! I don't ever want to over complicate my health or eating plan because then it becomes a chore and eating/exercising/health should not be a chore no matter which direction we take it.
Loving the colors.
Part of the hiking trail that we took Monday uses the bike trail to connect the more wooded parts of the hike, this is one of the bike trails that I ride on.
Found this carved into a tree on the trail.
I enjoy eating the way that I do, I enjoy my workouts and I especially take pleasure in that post workout high that I get each and every time that get my ass moving. Figuring out the balance between how many calories will fuel my body as to build and keep muscle yet burn fat feels like a single colored, no patterned jigsaw puzzle to me but at least for the next month I will be at 2000 calories per day in an attempt to get things going full steam again. Switching up my exercise plan is on the menu as well, Monday Wify took the day off of work and came up with the idea of going on a hike together so that's what we did, we walked about a 4 mile loop with lots of uphill sections. My bike riding is always a favorite for me and then of course I have the gym but I am thinking about maybe a few times per week hitting the gym a second time later in the day for a second dose of cardio.
I am driven to get this last 50-60 pounds off to get down to my goal weight and will do whatever it takes to get there, If beating myself up at the gym and on the trails is whats going to do it then so be it. If I need to do this counter intuitive move and add 300 calories per day to my menu than I will give it a shot because the math makes sense because of the weight lifting and all of the biking I can probably afford the extra intake as long as it is healthy and not a "Hey! I have 300 extra calories give me that cake!" kind of thing.
In 30 days we will find out if this adding calories thang is going to work, I will continue to post the weigh in each Friday regardless of the new 2000 calorie menu and hopefully it continues to show losses throughout. Now that all of that is out there, the time has come for me to get some things around the house done so that I can get out to the gym or on a bike ride, so with that the end has come to todays broadcast of the emergency weight loss system, if this had been an actual emergency.......
Won't you join me in sweat on this fine October day?
Monday, October 18, 2010
The weekend has come and gone, there were ups there were downs but we made it unscathed for the most part. Nothing in the way of exercise was experienced but busy was the flavor of the day on both days so with that a new week begins. Saturday I had the opportunity to head on over to a health and wellness fair in Hartford CT we got to check things out, from a local EMT bicycle patrols whips and gear to a past biggest loser contestant. I met Bill Germanakos from season 4 of the biggest loser back in October of 2008 at this same health fair and this time around I had a chance to meet Rudy Pauls from season 8 of TBL. Nichole Brewer from season 7 was there too but I didn't get the chance to meet her as she was not quite at the booth when I went through , she is in the background of a photo that wify took of me talking with Rudy so I just missed her and hadn't noticed that she was setting up until I got home and looked at my pictures.
Me and Rudy Pauls from The biggest loser season 8 in Hartford October 16th 2010.
I Talked with Rudy for a few minutes and as we were chatting I said to him "I've lost more than 200 pounds so far" to which he responded "I can see it in your face" then said "I mean you can see it everywhere but I mean...yeah you can see it" and then went into talking about the loose skin that he has to deal with and how it bothers him. This told me that yes indeed I have "that look" of someone that has lost a lot of weight, you know the look right? the one where from the chest up I look perfectly normal almost like a fella with a little more on his bones than he should have but over all looks healthy and then the skin is an obvious flag hanging from those same bones stating loudly that the Sharpei is all up in the house. I am not all hung up on the fact that the skin is there because the alternative is much worse, you know, that other life where I weigh 500 plus pounds, yeah that one so the fact that its there though it bugs me I am happy that its not what it was 3 years ago.
Rudy was pretty nice and I have found of all three of the contestants that I have met from the biggest loser all share that, every one of them was more than willing to chat and talk about what was successful for them and offer advice. I met Neil Tejwani who was also on season 4 not at a fair or event but in an every day place which I will not disclose exactly where that was but I have had more than a few conversations with him over the past year. When you share something like dropping 200 pounds with somebody they know just as much as you do just how hard it is to live at the higher weights and I find that most people are more than willing to share their experiences with others who may be struggling or need help. My daughter wanted to get a picture with Rudy "Dada, I want to take a picture with the exercise show guy" but changed her mind when it came time for the shot "Nah, I don't wanna" at the last minute.
Sunday we pretty much gutted a room in my house that was being used for storage because we want to use it for a rec room kind of thing and because of the gutting I was in the house almost all day. I did go over calories on Sunday by a slice of that home made apple pie that I made and possibly a small pile of trail mix and I didn't drink as much as I normally do either, about a gallon and a quart but that's ok, hopefully the week brings me a loss come Friday. Today I have an opportunity to go to the gym with Wify as she has some appointments to take care of and took the day off of work so that should be fun and we will see if she pushes me or I push her.
My day is beginning so the post has to end, I will this week push myself at the gym, count every calorie that goes into my body and enjoy every minute of it, won't you join me?
Friday, October 15, 2010
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Is it Friday already? that of course means that its time to post up the scales number for the week which is a little off this time around but it is what it is. I will get right to it and say that the display flashed me with a 330.0 this morning, I am happy with that number because it reflects a loss and that's where I am going with my motivation. What do you mean when you say "which is a little off this time around" man? how can it be off? that's talking like a fat person! Let me splain, Yesterday morning I weighed 328.6 pounds but weight lifting day fell on Thursday this week and instead of playing games and skipping it or doing it today I thought about what was more important a low number for the weigh in day? or making sure I trained the way that I need to and well the training won that battle. My back, shoulders and triceps are feeling somewhat fatigued as I type this and I am sure that I am retaining more fluid because of it, now don't read into that as some kind of excuse because its not, I knew that my weight would be higher than yesterday and honestly I thought that I would show no loss so I am very happy with the 330.0.
My 5.5 pound orchard fresh apple pie.
We have many choices to make throughout our days, all of us do, even the skinny people of the world and when we make good decisions most of the time things go our way. This week I got out there and did what needed to be done almost every day by either getting to the gym or taking a bike ride, for my efforts I am a pound lighter than last Friday. The weekend has some things in store for me that could end up being pretty fun and possibly motivational so I am actually looking forward to that and I will do my best to get to the gym at least one of those days, perhaps a Sunday bike ride down a path or trail.
Last night I did something that could threaten to derail me on some level, I made a five and a half pound apple pie from the apples that we picked at the orchard. I make this pie every year after our trip and I won't stop making it because I am eating better, my kids love it, wify loves it and it gets my daughter all kinds of excited when she helps me make it. I will have a slice, perhaps two but I will count it into my calories for whenever I have it and I do use splenda in place of sugar and smart balance in place of butter so it is a lighter version even if it isn't exactly light.
We have a one pound loss for the week and I am looking for a better number next week, I am down 4.4 total pounds since my run at 275 restarted and that's right on track so I ain't gonna sweat a smaller loss this week. Continuing down the road that will ultimately lead me to having the thinner body to go with the healthier me that I have worked so hard to get is what I will focus on daily until I get where I need to be. We can all achieve our goals as long as we keep on keepin' on and do what we must, the alternative is to not do anything and keep on wishing that things would be different, the thing about wishing is that if you $hit into one hand and wish into the other the hand with the $hit always seems to fill up first.
Do what you need to do and the rest will fall into place, this is how I choose to live my life.
Thursday, October 14, 2010
Yesterday I had the chance to go out on a ride so that's what I did, I took the regular trail that I ride that is about a 15 mile round trip but at every trail head where it crossed a street I explored a bit up and down the roads. The bike computer said that I did 19.5 miles so a new long distance for me was made but my ass paid for it because man was it begging me to get off of the bike by the end of the ride. I need to figure out my what to eat needs if I am to keep going on longer rides because I started feeling low on energy around an hour into the hour and 28 minute ride, the last time I took a longer ride which was 18 miles and an hour twenty minutes I ate a Zone bar about halfway through the ride and I didn't feel anything negative the entire ride. I figured that I had the camera with me and was taking a break at the end of the trail before taking on the hill to my house and decided to make another video to post so here it is.
Video can be seen at zeusmeatball.blogspot.com/2010/10/su
Today will be a gym day because I like to alternate between the longer rides and the gym, plus I want to lift weights so I won't be on the bike today unless you count the stationary at the gym. The plan is simple, 25 minutes on the stationary bike followed by 45 to 60 minutes worth of weight lifting and a cool down either on the treadmill or a spin bike depending on whether there is a class going on when I am there. My weekend sort of steered me off course a bit because of some not so good decisions and lack of working out but I am still looking to pull off a loss come tomorrow mornings weigh in.
Tomorrow I weigh in, keeping focused is going to be my main concern in the coming weeks, I need to get down below 300 pounds and I need to get to that 275 pound goal and I would like it to be sooner than later. With a lot of face time at the gym and on the trails I will get there, I will need to keep my intake where it needs to be and I will have to remain diligent and complete the task at hand, I will do those things and I will do them decisively. There will be weeks that I lose more, there will be weeks that I lose less, then there will be those weeks that nothing will be able to get in my way as I excel into the physical me that I am aiming for, I am taking matters into my own hands and when that happens nothing is stronger than that.
My time, your pain, I reign on you....
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