Friday, October 29, 2010
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Its that time of the week where the number on the scale counts towards the blog tally for weight lost or gained. This being the first full week of the 2000 calorie bump up I wasn't sure what would happen this morning so when I woke up I staggered into the living room and stepped onto my scale, and.... All week I have been weight lifting on a regular basis and have been diligently working out whether it be at the gym or out on a trail, I have done my part is the point that I am trying to get at and yes I did have a single day where I mussed up the program but even with that I should have lost something. My feeling has been that eating more calories to lose more weight feels counter intuitive, I always say "eat less move more" right? so this eating more thing just didn't jive with me mostly because I have eaten 1700 calories for so long that its become habitual for me to stop when I hit that number. Oh! wait, I stepped on the scale so I suppose before I get into anything else I should share what it said right?
Points to you if you get this reference.
I could say that the scale was kind to me but I would rather say that I was not kind to the fat on my bones instead, seems more fitting to me. I this morning weighed in at three hundred twenty seven and four tenths pounds and that is a 2.8 pound drop for the week, coming in at 327.4Lbs was pretty cool because its a pretty good drop for the week and I feel like I am on a roll again which does wonders for the positive attitude. I don't want to say that the up in calories was the key because I have upped my exercise routine along with it but the extra calories certainly doesn't seem to be hurting the cause, If we get a few weeks in a row with decent losses i will call it the new calorie allowance, for now its still on a trial basis.
Last week at my gym there was a fella doing body fat percentages with a little gizmo that I held in front of me after he input my height, weight and age, he offered me a free evaluation and offered to show me a few movements with weights that I may not be doing, sort of a fine tune for my workout so I will be doing that this afternoon. This is something completely out of my comfort zone because I have always been self sufficient in that respect and have always just researched things on my own to create my workout plans and calorie allowances. Could it hurt to have this fella walk around though the free weights with me? nah, I am sure that he will be showing me everything that I am already doing but in the spirit of doing something different I signed up, what could it hurt? right?
Today was not going to be a lifting day for me because I have an appointment tomorrow that I don't want to be sore or fatigued for but I think that just going through the motions and getting the "fitness eval" from a trainer could be good for my mental. This week has been good and starting off by stepping out of my box (even if it is ever so slightly out of that box) will hopefully keep me going at the same pace that I have been at because I feel good and the weight is coming off again and that's the point. I am down 2.8 pounds this week for all of the hard work, I am stronger than I was last week and I know that as long as I put in the work that I am destined to succeed straight to my goal, no excuses, no whining, just going to keep the momentum for as long as I can and try to get to that April goal of being 275 pounds or less.
Halloween is here and it will just be another day for me, no candy, no sweets and nobody will stop me from getting to my goal, the way I see it is that I will get some extra exercise in by walking the kiddos around the neighborhood, I suppose its all about how you look at things, don't let it be an excuse to eat badly, capisci?
Thursday, October 28, 2010
I am heading into my second week of raising my calories to 2000 per day, this is the first whole week that I will have eaten that many calories per day and am going to see what the scale says about it. Sticking to my plan has been fairly easy this week besides one day where some stress stepped in and for the life of me I can't seem to control the snatching of extra calories when I am stressed in certain ways, that $hits gotta stop. I have made it to the gym every day for the last almost two weeks barring Tuesday which is the same day that the little stress bomb hit me in the face and I was on a good roll with the weight to that point too so I am doubly aggravated that it happened but it did and there is no good in dwelling on it. I had signed up for a fitness evaluation at my gym which was suppose to happen Tuesday and I rescheduled that because of my mood and lack of interest in anything healthy so I have that to do tomorrow after I weigh in for the blog, lets see what the fella says about my general health status.
Curiosity has got me thinking about what the scale will tell me in the AM, I was steadily going down in weight until Wednesday morning, this morning its coming down again so tomorrow I will either level out and show a small loss or no loss depending on whether I am still sore from the weight lifting. I am still not completely assimilated to my weight lifting program and have been adding movements to each workout so I am still feeling a tad sore afterward but that soreness is lessening so perhaps another week before I am in a rut and chugging along where I want to be. I mentioned my intake being on par besides Tuesday and I have been recording every bite that goes into my body diligently into my excel sheet and I still get emails asking me to keep posting the menus so I want to try and get those out there as much as possible and with that have a look at Wednesdays intake.
2 cups honey combs 220
1 cup 1% milk 110
1 Dark chocolate/strawberry zone bar 180
2 deli slims 200
3oz deli turkey 100
1 T Miracle whip 40
1oz lays light chips 75
1 pickle 10
1 Nectarine 70
1 Banana 105
2 Plums 60
2 80 calorie rolls 160
5oz sloppy joe 225
11oz potato 275
1/2 cup 1% milk 55
1 scoop whey protein 130
Grand total of 2015 calories for the day which is right in there, I am getting comfortable with the extra calories and am finding that its allowing me to keep my normal day to day but I am adding more fruits to my days along with some whey shakes so that's all good news. Adding more fruits and veggies is on my mind constantly and I think that I normally do a decent job of getting enough into my days but I also think that I could use a little more so look for that in the menus in the next few weeks. With the addition of the more regular lifting schedule and the extra calories I am feeling that seven days from tomorrow the scale will jump down more than a couple pounds because of the normalizing of the lifting and the extra calories but of course that is to be found out.
Almost anything is possible if we put out minds to it, that statement isn't something that I believed back when I was heavy enough to consider that it would kill me but after battling with my health and weight for the last couple years I know it to be true. Somewhere out there is a man or woman that is reading this for the first time or for the 300th time and feeling that its impossible because of this or that or the other thing that's ailing them and I tell you that you are the only thing holding yourself back.
I started out at 534 pounds, a disk injury in my back which caused me more than a little bit of pain EVERY day of my life sometimes to the point of leaving me laying in bed with tears in my eyes. Unable to walk further than a few hundred feet before pain and being winded would make me stop dead in my tracks. The only person that was holding me back was myself, no one was forcing me to drink a 2 liter of coke with my sack of Taco bell, no one was making me order a Super sized double quarter pounder with cheese meal with a side of another quarter pounder for lunch at McNasty and nobody was making me drink a gallon of milk per day so even with the extreme pain in my back from the disk injury that still gets me some days I was the person holding myself back. I will never claim that its an easy process because its harder than anyone that has never struggled with it will ever know but I will say that we need to be stronger than whatever it is that holds us back in life or we will always measure less than we could in the grand scheme of life and it will be at our own hands.
YOU control what goes into your mouth, YOU control how you live your life and YOU are the only one holding yourself back, just like me and every other sack of meat and bones walking this planet so put that cookie down and go for a walk today, even if its only a few steps.
That's all I got.
Wednesday, October 27, 2010
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Once upon a time there was a kid, he was your average kid growing up in your average not so great neighborhood but for the life of him he didn't know it. Every day he would play outside, ride his bicycle around the neighborhood and get into his share of kid trouble but it was just what it was and nothing out of the ordinary as far as he was concerned. Somewhere around 5th grade some of the other kids noticed that he was bigger than they were and when I say bigger I mean slightly, sure he was a good deal taller than most of them and a little bit chubby but not really what one would call a fat kid yet its the tag that was applied. Years went by and the neighborhood stayed the same for the most part, it was getting worse but since it was gradual he didn't notice really, it was just the neighborhood and this was much like the boy. Being called the fat kid was just how it was, like that bad neighborhood its how we see things that make them what they are because to that kid it was his playground yet looking back I know the neighborhood for what it really is and was now.
That kid grew up knowing not some of the things that were not so good about his neighborhood because it was normal to him, its where he grew up and its where he lived so he never really knew anything else. That kid grew up with the tag "fat" attached to him and because of that it is and was just normal day to day that he was the fat kid of the group. Imagine that, knowing nothing other than being the fat kid, even when that kid wasn't really fat he had that title embroidered into his persona for better or worse. Sometimes I think about that kid and about how things may have been a little different if not for that, if that stigma of being the fat kid hadn't been attached perhaps he wouldn't have walked the path of the more rotund. I know that that kid never knew anything but being "the fat kid" of the group because that kid was me, I don't have a memory of not being the biggest one in the group, I mean sure I have a cousin that was also big but since I had him by a few pounds I got to wear the badge.
Right now I am as small as I have been in 20 or more years, I am healthier right now than I have ever been and I still have that tag of being fat. This doesn't bother me like it use to, It doesn't bother me because I know that I am doing what I need to do to get down to a healthy weight and get rid of that "fat" tag. This afternoon in the gym I was lifting weights and caught a glimpse of myself in one of the full length mirrors and thought "I need to get there and I will feel like I am getting somewhere" and almost as fast as the thought popped into my head I realized that I was there because it was my image staring back at me. After realizing that it was me in the mirror I immediately started seeing the flaws instead of the "I need to get there..." that was just floating in my head, its like a tennis match for me, I go from feeling like I have completely changed but have I? if I keep falling back to that "fat guy" feeling?
With all of that said I know that physically I am a different person than I was at 500 plus pounds, I say physically but mentally I am different too because the current mindset that I carry around would never let that kind of weight return to my bones..ever. I suppose its all about perspective because catching a glimpse in a mirror and thinking that I need to get to that and then realizing that I am there causes nit picking and finding faults it would seem that there is still some soul searching to do within myself and I bet that a lot of people that have worn these shoes feel the same way about it.
My workout at the gym was good, 45 minutes on a stationary bike and about an hour and fifteen minutes with the weights and that is a far stretch from a one third of a mile walk around a block which is what made for a hard workout in the beginning, I am leaps and bounds away from that former version of myself and its time that I start giving myself full credit for the effort.
That's all I got for today and it is what it is.
Monday, October 25, 2010
When I began down this road to better health back in 2008 I was a 500 plus pound guy that was in pain from the second he woke up to the second that he fell asleep, I couldn't walk a quarter of a mile and was unsure how long that pace could be kept, In a word I was scared. The way that I ate on a daily basis was as I see it today disgusting, sacks full of processed greasy food one after the other while I attempted to fool myself that it wasn't that bad. That person was me, I wore those shoes and walked them daily, When I think back to then and who I was compared to who I am today it is unbelievable that I allowed it. Over the weekend I how do you say? Busted ass with my workouts and stuck to my calorie allowance stricter than a boarding school teacher having a bad day. Saturday I did 45 minutes on the stationary bike at the gym averaging 99RPM's which was awesome and I was so close to getting that 100 RPM average that I have been hunting, after the bike I did an hour weight lifting routine and as I type this am still feeling my chest. Sunday I was feeling it and was deciding on whether I would go to the gym or take a bike ride and Wify came up with the idea of a hike, We ended up hiking part of the bike trail that I ride and ended at 5 miles total for the day.
The guy that struggled to walk a quarter mile now hikes 5 miles for fun, an old stationary bike bought off of craigslist that kick started some extra movement has turned into mid to high 90's RPM rides on gym stationary bikes and being held back by weight isn't something that I get down with any more. I can't tell you what exactly it was that did it, and what worked for me was simply sticking to the plan that I made for myself and I know that this sounds like I am simplifying things but eat less move more is pretty much what I did. I set a goal for myself and tried to stick to that plan, The things that I do these days that come naturally to me are the things that I had to train myself to do back when I was a couple hundred pounds heavier. Reaching for a piece of fruit instead of a grip full of cookies or potato chips is what I do now, I rarely miss a day where I do at least something physical for exercise verses back then it was rare for me to miss a day with the PS2 controller in my hand, I much prefer the trails and the gym to killing Notorious Monsters in Final fantasy 11 online.
My intake limits are now 2000 calories per day and I am still struggling to get there on some days, Saturday I was ok but on Sunday I only made it to 1885 total and somewhat forced calories for the day. Last night we made turkey sandwiches for dinner last night and half way through my second sammie which were made on Deli slims I was very full, I finished the sandwich and looked at my excel sheet only to find out that at 6:30 pm I had nearly 500 calories left for the day. Adjusting to the new 2000 calorie limit that I have now is odd to me because I have been eating 1700 for the last couple years and that number is whats sort of ingrained into my head and its just natural for me to feel when I have reached that limit. I changed my excel sheet to reflect the 2000 calorie budget now and am still taking double takes when I input numbers because the remaining balance of calories always looks high to me now.
Ounce upon a time 2000 calories stuffed into a brown bag with greasy corners and cellophane wrapped processed meats was a single meal, perhaps even a before meal snack in some instances and here I am struggling to get myself up to 2000 for an entire day because of habit. My life has changed in so many ways that I couldn't even begin to tell you all of them because I am sure even I don't know how completely different things are for myself. However it's cut I am glad that I am here and not there right now in my life, I have no clue who said this but even though I am not quite there I have to agree with it these days "Nothing tastes as good as thin feels" I guarantee that it was someone who was formerly fat that created that gem. Being able to remember how 500 plus pounds felt compared to where I am now is night and day and I can only imagine what 275 pounds will feel like because the last time I was there I was not even a teenager. What does thin feel like? that question will go unanswered by me for now but I can tell you that "thinner" is more than an amazing feeling when 500 is the number that you started at and I honestly appreciate everything that I am able to do now because of the hard work.
With that the end will come to this episode of as the fat guy turns, I'm off to see the wizard or at least the stationary bike and some weights so for today? That's all I got.
Friday, October 22, 2010
It has come once again, the time to step onto the scale for the blog again so lets get to that straight away and then we shall talk about my weight lifting from yesterday. Upon stepping on the scale I saw something that was not unexpected yet at the same time was bleh, the display flashed a 330.2 and that was that a .2 gain this week but in all honesty I am not too worried about it as it is in fact down from when I started the 2000 calories per day. No worries and I am pretty confident that next weeks weigh in number will be a good one, I upped my calories this week to 2000 per day and if that is added to the fact that I lifted yesterday I am sure the number is padded this morning if only slightly. My calories for the day were higher than expected by 100 because of a miscalculation and a spontaneous idea from the Wife lady to get a small cone from Dairy queen as a treat after dinner, i for whatever reason remembered that a small cone was 120 calories but when I checked after getting home it turns out that it is actually 230. Grand total for the day was 2100 which isn't too bad but I will be shooting to hit 2000 on the button all weekend, here is a look at yesterdays menu.
2 cups honey combs 220
1 cup 1% milk 110
1 banana 105
1 Dark chocolate & Strawberry Zone bar 180
5 whites 1 whole 145
4 turkey sausages 140
4oz potato 100
smart balance 25
olive oil 25
1 T peanut butter 95
1 banana 105
Turkey subway 580
small DQ cone 230
My trip to the gym was a good one and I tried out the 5x6 program a bit just to see how it felt and I wanted to see what weight range I would need to use and I feel it today. I did the 5x6 on the seated row machine, preacher curl machine, triceps push downs and leg press machine and found out that I need to add weight to the seated rows and preacher curls and need to lessen the weight on my leg press and triceps push downs. I sort of did an all over workout yesterday hitting my back, biceps, triceps, shoulders and legs and I like to do that kind of workout on Fridays because I have two days off between my next weight training day so adding push and pull exercises feels ok to me. Before I lifted I rode the stationary bike for 25 minutes at a 96 RPM average pace which always gets me warmed up nice, after the lifting I did a brisk walk on the treadmill with a 5.0% incline @ 3.5 MPH for 15 minutes to finish up the day, I was going for 20 but after leg pressing 410 pounds I was feeling it in the ol legs. Over all it was a good solid workout and I got to test out my capabilities with the 5x6 plan that I am implementing and come Monday I will have fine tuned the workout on paper even further and will start working muscle groups together.
Even though the scale showed a .2 gain this week I am feeling good about how things are progressing and with the new lifting plan being tossed into the mix I am expecting some decent losses to come in the next few weeks. There is always the possibility that I will stall here at this weight for a week or two and I am prepared for that but at the same time I couldn't imagine the stall lasting for too long because doing the math I am at a deficit with my calories in vs out and remain very active. I for the most part eat a lot of whole foods with the random treat of an ice cream cone tossed in and that should equate to losses in weight and gains in strength, of course I am not a doctor so I could be wrong but I have a hunch that I'm right on track. My weight has come down daily from Monday until this morning and I am expecting to show a loss tomorrow morning when some of the swelling from yesterdays weight lifting session goes down. The plan is to hit the gym both days this weekend as I have been skipping the weekends for gym workouts and they will both be cardio days, Monday will be weights and cardio and the perpetuation of my drive will go from there.
What the week to come will bring me I am unsure but I will make the best decisions where my intake is involved, I will workout with the weights as well as getting in cardio each and every day and my fate will be decided on those terms, my terms.
That's all I got.
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