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So ya wanna lose some weight, a beginners guide to losing weight by no one special.

Monday, October 12, 2009

I get asked all of the time "How do you do it? how have you managed to lose more than 200 pounds?" and my answer is always the same, I had a decision to make and it was my choice. At 534 pounds life is not a bowl of cherries but if I was asked that question at that weight my answer would have been "I am totally happy right now" mostly because of pride and not wanting to admit how weak I was in that time of my life, I was NOT happy. I was thinking about this a bit over the weekend and was going through all of the things that I did to get going down this road and thought I would write a "So ya wanna lose some weight" post for those people that may stumble on my blog that are thinking about starting down the same path and have that lost in the woods feeling.



Like most things I find the jump right in approach the best and I figured I had dipped my toes into many a "diet" pool throughout my life so this time it had to be different. Making excuses as to why we can't start just delays and stalls our progress so why do it? I happened to start on Jan 1st but honestly it was a long time coming and the 2 pints of Ben and Jerry's is what tipped me into the had too much category, here are a few things to consider when you start:

The start of things

1. Decide what approach will be taken - I chose to count calories but there are many different weight loss methods out there to choose from and each will mean purchasing a different variation or foods, so decide which path you will wander down and go from there with your shopping list.

2. Go shopping - This is extremely important because if you have cookies, cakes and the phone number to the local pizza house on hand it will be that much harder to eat healthy meals, toss that number out and get rid of the stockpile of sweets as they will only hinder progress and offer chances to fall off of plan.

3. Plan meals ahead of time - This is critical in the beginning, breaking the habit of grazing at the refrigerator is number one on your list of things to do right now, you are not a cattle so stop acting like one and step away from that fridge! if you have your day down on paper (or in my case an excel sheet) it is easy to anticipate when and what we will eat when you can see it written down.

4. Start a food diary ie a Blog - I did this step on a whim and as it turned out here I am still writing in it 650 days later. The importance of cataloging and preserving what has been done so that you can go back and look at where you came from in your own words and feel some of the same feelings I cannot stress enough. having a blog is like creating a mirror image of the way you felt and is a strong reminder on those not so strong days not to mention the accountability factor because you never know just who is having a peek into your struggles.


Now that you are started and we are chugging along slightly tired, somewhat aggravated and really craving some of aunt Maude's home made double chocolate chocolate chip cookies its time to pat ourselves on our backs because the first step has been taken. There is really a feeling of empowerment that comes across after we have made it through a few days of what seems like agony, furthermore you have just proven that it can in fact be done with minimal effort and you quite like the way you are feeling lately.

The first week

You've made it through an entire seven days and are starting to realize that this is not as hard as it once felt while all at the same time really wanting to tear into a double bacon and onion pizza, you are waking up less tired while feeling that this just might work this time around but boy do you miss that giant cup of joe with Cream and sugar. Now its time to start thinking about adding some exercise to your days and take a look back at what you have done this week and decide what could be better or if anything needs to be tweaked, did I mention that I can swear Ronald McDonald waved at me when I drove by this afternoon?

1. Exercise - You have to start somewhere, run if you can walk if its what you can do and crawl if you must but you have to start moving. At hyper obese weights 500 pounds plus it can be extremely difficult to exercise but it is a must so do it. I started off at 534 pounds and a walk to the corner felt like it was going to kill me but I did it because I had to, you can too. Of course talking to a doc before starting an exercise regimen is probably a good idea so I would recommend that step (even though I did not) but exercise is key to healthy weight loss so make sure its getting added in.

2. Weigh yourself often - I find that weighing myself often helps immensely, besides the fact that it is a gauge to let you know how your progress is moving along it can be a huge motivator whether you are up in weight or down, on the one hand if you weigh less its proving that the hard work is paying off and that confidence boost can throw you into hyper drive and you forget that you are "dieting" and the urges are lessened. The other side to that coin is that if the scale shows a gain you know that you have to look at what you are doing closer or in some (I would guess most from experience) cases you know that you did not do your part and it forces you to refocus, but whatever you do do not give up if you see a gain consistency is key.

3. Read other people blogs - I can obviously only speak for myself but when I first started down this road I made myself obsess over reading as many weight related articles and blogs as I could fit into my days. Seeing others struggle and conquer, obsess and fight with all of the same things that I was dealing with helped me realize that I was not the only fat dude on the block and that helped me stay focused, hearing about how they handled a situation or pushed through a hard spot can really keep things in perspective. I have since I started blogging met some pretty great people that have struggled through the same things that I have and having the support of like minded people huffing down the same trail is a very powerful thing.


We are now starting to get the hang of things and making better choices in our meals and snacking much less than we were, feeling pretty good about the whole process and most likely have dropped a bit of weight. Exercise is getting easier and shopping for healthy choices is becoming second nature, our confidence is rising and we are smiling more than ever because things are starting to feel good again, I might be able to stick to this you think and off you go for a walk around the neighborhood.

Month three

Now you're chugging along and have a few months behind you, you have certainly dropped some weight by now if you are doing your part and are feeling better. No more refrigerator grazing and you look for opportunities to get some exercise into the day all while noticing that your food tastes better when its not covered in salt, sugary sauces and fried batter, who wouldda thunk that chicken could taste so good without the greasy coating of bread crumbs on it? the pizza delivery guy cruises slowly past your home looking quizzically at the door wondering if you moved out of the neighborhood or were kid napped as you grill some chicken breast and veggies for that nights dinner.

By now things should be starting to get pretty automated and routine for you, walking past the cookie isle in the supermarket without craving a whole pound bag of Oreos is getting easier and soon enough will fade completely. Getting out for some daily exercise is no longer a chore but something you sort of want to do, before long you may even find yourself joining a gym and quickly becoming addicted to going there and working out, the whole world is yours again. No longer leashed to that dented couch You wonder why it took so long for you to get started and with just a couple months of success things start falling into place and the path to better health is clear and open for you to walk down as you taste the success of losing some extra baggage.

I am not a doctor nor do I claim to be one, I also do not claim to be an expert in weight loss so with a grain of salt this post is offered, always consult a physician before starting in on new exercise and or diet plans.

Thanks for reading along and I hope that you took something away from this that could help you in a positive way.

As Ever
Me

  
  Member Comments About This Blog Post:

TODDBB 10/31/2009 2:01PM

    great blog.

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DONNA0512 10/26/2009 12:33AM

    I really enjoyed reading your bog as I have so far to go that it seems daunting. It's inspiring to see that someone has made it!

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CABINDOG 10/25/2009 4:07PM

    good one

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ILOVESP 10/25/2009 6:23AM

    emoticon

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LGL22367 10/20/2009 2:34PM

    Great blog entry. You are an excellent motivator.

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ALOHAEV1 10/19/2009 9:02AM

    There are lessons learned, to be learned by the rest of us...

and you fibbed in your title ...nobody special. You've walked the walk now stand tall and proud!
Kelly

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TRECECOOKS 10/18/2009 10:11PM

    You so totally ROCK!! Excellently articulated blog, m'dear.

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OVERCOMER25 10/18/2009 3:16PM

  This is an awesome blog!!!!

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CAREWREN 10/15/2009 7:26PM

    Good blog entry! Thanks!

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WILDFLOWER- 10/14/2009 4:27PM

    Really great blog and ever so true! I'm 10 months in my program and the severe cravings I had for french fries at the begining of my journey is a serious thing of the past. It feels great!

I really enjoyed this blog - well done!!

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BENJAYMA 10/13/2009 11:03AM

    As always, you said it right!

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RHYMEANDREASON1 10/13/2009 3:04AM

    I could NOT agree more! With the exception of weigh yourself often. Once a week is plenty for me, I used to obsess and get off track!

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THECOOLESTSARAH 10/13/2009 1:53AM

    Love it. Love you. Will love your book when it comes out in the future :) xoxo

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BLAQUELORELEI 10/13/2009 12:43AM

  Great post - now a question. Since you were well over the ordinary scale weight how did you weigh often? Did you buy a scale or go somewhere to weigh?

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MARLA_S 10/12/2009 9:36PM

    Great post! You pretty much hit the nail on the head with this line: "The other side to that coin is that if the scale shows a gain you know that you have to look at what you are doing closer or in some (I would guess most from experience) cases you know that you did not do your part and it forces you to refocus, but whatever you do do not give up if you see a gain consistency is key." It is all about consistency and putting in a 100% effort and the weight WILL come off. That's not positive thinking: that's just how the body works.

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RACKETMOM 10/12/2009 5:17PM

    Great Guide! Would have loved it when I started SP!

Like some others, I'd love to have your book-(autographed copy) :)
THE BOTZZZ BOOK-has a nice ring to it, dontcha think?

KEEP SPARKIN'!!! emoticon

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LAURIE5658 10/12/2009 2:48PM

    YOU are good! Its SparkBotzzz!!! Thank you, Botzz, for taking alot of time to write this and I am sure there would be alot of SparkFolks that would benefit from it!

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JEANNE0724 10/12/2009 2:36PM

    I totally agree with GLOBALKEEWEE, this makes more sense than most books I have read, thanks for sharing!

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KARBIE18 10/12/2009 2:21PM

    Great blog, as always. You have such a way with words!

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SIMPLE_TAILOR 10/12/2009 1:33PM

    This is definitely going to be passed over to someone else who is just starting. I would add one thing.

Track your food for a week without changing a thing.

A guy I talked to about this did this and was SHOCKED at how much he was eating.

Another excellent post btw

I think it deserves a cup of water.

ttyl

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MSHOPPER63 10/12/2009 1:12PM

    Great blog, I am sharing this with family and friends. Thanks for taking the time to write it.

JoAnn
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XAVTAY 10/12/2009 12:50PM

    Thanks for the tips! You look amazing

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FLAWLESSCUBE 10/12/2009 11:51AM

    I have been reading all morning and this is one of the best blogs, seriously love it. I am new again to this ( for probably the 20th time :) ) and reading your tips and history is extremely motivating. Thank you for sharing your story. emoticon

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PUMPKINFACE73 10/12/2009 11:47AM

    this is your best blog in a while, full of great stuff, just like you...I agree wth GLOBALKEEWEE, you NEED to get a book going, it would sell off the stands.

Bea

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THE_NEW_MELISSA 10/12/2009 11:33AM

    Great blog! Thanks for sharing it with us. You are quite an inspiration. Have a great week :)

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GLOBALKEEWEE 10/12/2009 11:24AM

    So when do you pen the book version??
Screw "The Spark"...I'd rather buy your book!
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Weight right there weakling! huh? who me?

Saturday, October 10, 2009

Upon sitting down on the press machine I knew that I had significantly lost strength as I pushed the weight forward for the first time in years. The last time I touched a weight seriously I warmed up with 220 pounds, to some that might be a lot to others its not but its where I was, I figured that I had lost some strength and mass so I would come down slightly from that weight and see what happened and well, it was tragic. I don't care to admit what weight I finally leveled off working with just yet but man was it a wake up call as to just how much muscle mass I have lost with this weight loss. I figured that I would do my regular chest routine that I was doing back in the day which is 5 sets of 6 reps each in a pyramid gradually adding weight for 3 sets peaking at the 3rd set and then coming back down to the start weight for the last set and though I was pleased to be pushing weight again I was not happy with the amount that I had to settle for this time around.



Looking at it logically I know that its not the raw weight itself that I should be worried about but the fact that I am back to lifting again and it will get there, but man I had no idea that I would be lifting so much less than I use to. I also know that this was my first go at it on a machine that I have never used before and it was after a 20 minute ride on a stationary bike and a 30 minute walk on the treadmill @ 3.5 mph so I was not fresh but man, I tell ya I was not expecting to be so weak! I am planning on making myself a weight program once I familiarize myself with some more of the machines at the gym as I go alone and do not have a constant spotter, Machines allow me to work with no spot and I do not wish to rely on a chance that someone will be there willing to help a brother out.

I am currently going to the gym on Monday and Tuesdays, taking Wednesdays off and then Thursdays and Fridays are back to the gym with the weekends being open for going but I don't plan on heading over on the weekends. Weekends are reserved for walks/runs/bike rides with wify until I convince her to join the gym with me. My plan will be to work weights into 3 of those gym trips per week, maybe all of them eventually but to start off it will be 3 times weekly until this initial soreness dulls somewhat. I cannot slack off on the cardio and since I am doing 50 minutes at a go right now I don't want to burn out so I will have to find a happy medium between the lifting and the cardio until I adjust to doing both and can have my cake and eat it too so to speak and do them both consistently together without burning myself out.

This morning My chest, Triceps and shoulders are feeling sore and its the good sore and quite frankly a sore that I haven't felt in a long while so its welcome and I am over all pleased with myself that I started back into some real strength training. I have learned a few things, I am definitely weaker than I once was as far as my raw physical strength goes but on the other hand I am stronger than I have been in years because of the changes in my health and exercise in the last 2 years. I have to let things be what they are and just accept that I have lost mass and strength all while losing the weight that was holding me back and it is what it is and I have to use this as my starting point for my strength and work up from here.

with that a hasty end has to come to this post as I am being prodded out the door to bring the children apple picking. Thanks for following and all that and remember that if I can do this you can too.

As Ever
Me

  
  Member Comments About This Blog Post:

BETWEENUS 10/11/2009 6:19AM

    I'm sure your body is saying emoticon to your renewed dedication. It sounds to me that you should be proud that you decided to: 1) go back to weight lifting; and 2) make a conscious effort not to injury yourself as you bring back your muscle mass.

I hope you and yours had a great time picking apples. My very best for your continued success with your goals.

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TELERIE 10/11/2009 6:12AM

    Think of it like this: You'll see improvement quickly, it is such a buzz! I know you will!

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4A-HEALTHY-BMI 10/11/2009 4:01AM

    Hey, it'll come back. Just don't try to go too fast and injure yourself...

...and just make sure you're getting enough protein - I use the formula I found on Wikipedia (0.6 to 1.5 g per pound of target weight)...
http://en.wikipedia.o
rg/wiki/Strength_training#Nutri
tion
emoticon emoticon emoticon emoticon emoticon emoticon

My own goal is to eventually become the baddest ass ww kayaker on the river over 40 who used to weigh over 300 lbs... lol
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So by spring melt I want enough upper body & core strength that I can press 200 (as well as nailing my rolls & braces solid and dropping the last 40 lbs).

I told my trainer at the Y about this, and she kicked my butt on Friday. For some reason I always get sore two days after lifting - so this morning I'm feeling all achy and OLD.
emoticon

You and I are probably going to have a challenge losing weight while bulking up, but I'm pretty sure we're up to it!
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Hang in, dude.

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GRAMMYSKIDS58 10/10/2009 11:03PM

    Sorry you got a bit bummed over lifting weights. Another thought is different machines have different grips in lifting, so maybe you aren't quite as weak as you think, maybe it is either a further or closer hand grip than you are use to. Stay positive and keep focused and you will be flying through those weights in no time. You KNOW YOU CAN DO IT!!
Kathy

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SIMPLE_TAILOR 10/10/2009 10:39PM

    Give yourself some time with it. It is a new machine and a new you. You will be back to what you were. Just don't push too hard and really hurt something.

ttyl

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CINCYDORA 10/10/2009 5:51PM

    You're pretty hard core Botzzz. I'm always impressed by your dedication. One note on the feeling weaker thing: My experience is that even though two exercises appear to work the same muscles, you won't max out at the same weight on each. Unless the chest press you used is the same model as the one on which you pressed 220, you can't get a real measure of how much you've lost.

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LAURIE5658 10/10/2009 4:40PM

    Botzzz, its not important how much you can lift...the important thing is that YOU ARE DOING THIS!!!! I said it once and I will say it again...WELCOME BACK!!!!

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MSHOPPER63 10/10/2009 3:02PM

    Great blog, your doing great emoticon. Really glad that your enjoying the gym. Have a wonderful time with the kids.

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VLVTGRRL 10/10/2009 12:43PM

    BOTZZZ! You're amazing!! I bet your starting weight of iron was more than I weigh!! Can you believe that you are bench pressing an average sized female human!?!?! You'll work your way back up, for sure. The important part is that you're BACK at it!! You've STARTED!!! WOOOT!

I'm a pun nut, too, so I LOVE your "pleigh" on words! emoticon

I have started strength training too. I'm not real sure what I'm supposed to be working toward, though. What goal do you strive for when weight training? A certain weight you can lift? A visualization of your physique? Without an aim, I feel like I'm floundering and not focused enough to make good strides... Any advice would be well received! emoticon

Comment edited on: 10/10/2009 12:52:31 PM

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DDOORN 10/10/2009 12:01PM

    Great job! Slow & steady and you'll be back up to your 220# before you know it!

Have fun apple picking! We had a great time doing that earlier this year.

Don

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DDOORN 10/10/2009 12:00PM

    Great job! Slow & steady and you'll be back up to your 220# before you know it!

Have fun apple picking! We had a great time doing that earlier this year.

Don

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ALEXSGIRL1 10/10/2009 11:55AM

    so glad you are back take it slow. i have tried many variations at the gym but have settled for going on tues and thurs. 30 mins elliptical. than 45 mins to an hour weights. on saturday i jump rope,and then use some home weights.mon weds friday are for yoga walking or riding bike. sunday is rest day but i do walk or do a exercise tape.i have a pacemaker, so i have to limit weights on right side as pacemaker does slightly shift and puts pressure on on right shoulder area. you need to see how you feel each day and don't do to much and burn out then get sick or quit. it;s a happy medium.you will figure it out. hope you will get wife to go with you . i have been trying to get husband to go with me for eight months. have fun apple picking family time is just as important as work out time.you are a great motivator.

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SWEETZMIX 10/10/2009 11:32AM

    Hey, so that is awesome you are back at it with pumping iron. It's ok that ur not warming up with the 1000 pounds you used to. lol You will be there soon. To be honest, I think you starting out with lifting 3x per week is awesome! I would cut the cardio to about 30-45min & keep at it with the weights. Burn out is not fun! Enjoy the apple picking with the kiddos!

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And the scale said to him....

Friday, October 09, 2009


This morning is the third week in my Nov 11th challenge and I just weighed in, I will get straight to the number and if I said that I was anything less than pleased it would be a lie. The number that flashed across the display was 335.4 which is 4.2 pounds less than last week and that was after going to the wine tasting last Saturday! In the beginning of the week I said that I wanted 4 pounds and immediately after I said it I felt that it was a bit ambitious but after joining the gym I decided that I would do what I could to try and get that number come today.

This week was a good one for me, I joined a gym, I seem to have my juju back and more than 4 pounds is gone from my body. Eating right tied in with exercise and drinking lots of fluids is the key to what I am doing and today I plan on playing with a new machine at the gym to hopefully get myself into a groove with some weight training. Thursday I did 25 minutes on a bike and another 25 minutes on a treadmill walking between 3.4 and 3.7 mph on a 3.0% grade and I tried out the leg press machine for 5 sets of 6 reps per set in a pyramid starting at 325 pounds and ending at 400 pounds (which was all of the weight on this particular machine) than back down to 325 again and I will cease with the much detailed gym trips once the novelty wears off.

I think I like this picking a number to lose each week thing so this week I will up the ante and go for a 5 pound loss this time around. Now I know that a 5 pound drop is not likely BUT it can be fun trying for it yes? did I just say that it could be fun trying to drop 5 pounds?? Did the fella that once upon a time watched people walking down the street and think to himself "now why the hell would anyone want to walk just to do it??" say it would be fun trying for a 5 pound loss? I believe he did folks.

Yesterdays menu came in at 1555 calories, I did drink 1 gallon of green tea and just under a gallon of straight H2O along with the exercise that I already mentioned so a successful day where health goes.

Have a look at the menu.

Breakfast
7:30 AM
2 cups honey combs 220
1 cup 1% milk 110

11:00 AM
2 oranges 170

Lunch
2:15 PM
1 can progresso soup 120
1 light multigrain english muffin 100
smart balance 20
1oz turkey pepperoni 70

3:30 PM
1/4 of one ghram cracker 35

Dinner
6:45 PM
9oz BBQ chicken 450
1 cup green beans 40
10oz steamed cauliflower 60

8:45 PM
2 small apples 160

I am pleased this week with what I have done and how it turned out as far as my trips to the gym go and the weight lost, I feel like I am back in the game and refocused 100% again. I won't take any more of your time and if you have made it this far into my post you should be applauded and you owe yourself a big ol glass of H2O so have at it! and remember kids, the results that you get will directly reflect the work that was put in, or something like that, either way keep on keepin on and all that.

As Ever
Me

  
  Member Comments About This Blog Post:

JKSTEIN123 10/10/2009 12:40AM

    Well I didn't know if you could do it, but you proved me wrong. I am glad for it.

"5 POUNDS" are you nuts? OR just liking the challenge again. Glad you are picking goals and you will find the gym to be a good friend.



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BILLALEX70 10/9/2009 9:07PM

    emoticon

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SWEETZMIX 10/9/2009 5:36PM

    HOLLA! Weight loss is back!! Dude too bad ur not in NYC, EB just found she is having a birthday party lol Talk about motivation to eat right! The plan is to get my "juju" back too!

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MIKEBESURFING 10/9/2009 5:33PM

    Way to Go Man. You are beating me at this point I need to get on the ball. emoticon

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LADILADIDA 10/9/2009 2:20PM

    There is something to saying it, writing it down, feeling it and believing it! Enjoy your process.

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DIVAGURL 10/9/2009 2:01PM

    emoticon You're on a roll! Way to keep up the momentum. I'm taking inspiration from you this week, my scale is showing a gain emoticon
I'm not going to let it get me down. I've come too far to give up because I have too far left to go. Water, water, water and I am adding more exercise.
I'm following your lead and looking for a 4# loss next week. I'll let you know how it goes!

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ZIRCADIA 10/9/2009 12:54PM

    I KNEW YOU WOULD DO IT! :D Congratulations!

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VLVTGRRL 10/9/2009 12:02PM

    WOOOHOOOO!!!! emoticon emoticon emoticon
emoticon emoticon emoticon

Have you taken your measurements?

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GLOBALKEEWEE 10/9/2009 11:08AM

    Holy weight loss, Fatman!
No, seriously...
You are truly amazing when you put your mind to it.

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MARLA_S 10/9/2009 11:04AM

    Hey, great job!!! You are right - doing the right thing DOES pay off! :) Good luck in this week's goal. I know you can do it!

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LISAMG1220 10/9/2009 11:04AM

    The man is back!! Congrats on the weigh in!

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ADAMUNDERHILL 10/9/2009 11:03AM

    You are the man! Way to go...what dedication! Enjoy the gym--it is a great place to be! Do they offer classes? Holy Cow the classes kick your butt...I did a Boot Camp last night and well...it was tough!

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DDOORN 10/9/2009 10:59AM

    Way

to

SPARK!

You're really putting the pedal to the metal! Woo hoo! :-)

Don

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MSHOPPER63 10/9/2009 10:54AM

    Don't forget you most likely are building muscle at the gym which will burn more fat in the long run. Great job !!

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AMYTAIF 10/9/2009 10:38AM

    AWESOME!! welcome back juju:)

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4A-HEALTHY-BMI 10/9/2009 10:32AM

    WTG, dude!

Botzzz gotzzz his mojo back. LOL
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WALKWITME 10/9/2009 10:27AM

    I was waiting patiently for the results....

APPLAUD! APPLAUD! APPLAUD!

Outstanding Job!

I felt like I had written part of your blog when it came to getting myself back in the Grove with my Nutrition Plan.

I put in alot this week, 63 miles of walking / Run Plus I up the anty this morning and threw in a 10 mile Run which gave me 75 tot. miles for this week.

Thanks for your Inspiration !

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SIMPLE_TAILOR 10/9/2009 10:05AM

    The meatball is back!!!

Glad to see and hear that everything is going well. Can't wait to hear more.

ttyl

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BIGGIRL2082010 10/9/2009 9:53AM

    Awesome! What a great week! And what a fabulous weigh-in!

Go for that 5-pounder next week - we'll be cheering you on!

Cheers,
Maya


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JLUVSHIKIN 10/9/2009 9:43AM

    Yeah on your four plus pound loss this week!

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SNEAKYGREG 10/9/2009 9:35AM

    Great job and I bet you make the 5# next week

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LECIADB 10/9/2009 9:31AM

    You are doing an awesome job! Good luck on the 5 lbs this week. I'm shooting for 3. We'll see!!

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LAURIE5658 10/9/2009 9:08AM

    Botzzz, YOU DOO HAVE YOUR JUJU, MOJO, ETC. BACK!!!! I am so proud of you and it is so much fun to see that you conquered yet another piece of gym equipment without it conquering you (think pretzel). LOL

Have a great Sparktastic day, Botzzz and savor this success!

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GLORYTOGLORY 10/9/2009 8:58AM

  awesome you rock!!!!!!!!! emoticon

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CINCYDORA 10/9/2009 8:56AM

    Wow. You are seriously getting into this gym thing! Good for you and congrats on the loss.
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PUMPKINFACE73 10/9/2009 8:52AM

    Way 2 Go Chucky :-)
I am going to try that pyramid thing on Monday...can't wait to see how you do next week too, you got this :-)

Bea

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You gotta read this!. . . not really, but I think you should anyways.

Thursday, October 08, 2009


Tomorrow I will be weighing in and I am anxious to get on the scale in the morning, This week I have done my part and I am expecting a decent loss. I weighed in at 339.6 lat Friday and my goal for the week was to drop 4 pounds, will I get there? to be found out in the am I suppose and if I manage to hit that four pound drop it will reinforce that hard work does in fact pay off. The plan is to head to the gym this afternoon again and get in the same workout that I did on Tuesday but I may add some light weight lifting just to get a feel for some of the machines. I have always used free weights but there is something about trying out the machines that is interesting me so I do believe I will be giving them a whirl.

My menu from Wednesday was right on coming in at 1700 calories on the nose but I did nothing in the way of exercise, it just did not work out that way yesterday but no worries because everything else was pretty much exactly where I need it to be. I did drink slightly less than normal but that's also ok because of the lack of exercise, 1.25 gallons of green tea and a diet coke while out at Subway is all that I drank all day, have a look at the menu from Wednesday.

Breakfast
7:15 AM
2 cups honey combs 220
1 cup 1% milk 110

11:00 AM
2 slices whole wheat bread 140
1 T peanut butter 95
1 T strawberry preserves 35

Lunch
1:30 PM
2 oranges 170

Dinner
6:30 PM
1 foot long turkey subway 560
1 bag sun chips 200

8:30 PM
2 oranges 170

Not too bad a day other than the bag of sun chips with my subway and since it fit into my calories I am not worried about it.

(this is for my blogspot readers) Something that I have been meaning to do but since I had not been all that consistent with my posts just sort of let it slip is to update my blogroll list. I have some of you on my blogroll already but not all of you that follow along with me and I wanted to add anyone that would like to be included in the blogroll on the left sidebar, so if you want your blog listed there leave me a comment in this post and I will update the list with your blog link.

That is the end of another mind blowing post from yours truly and I weigh in tomorrow so make sure you check back to see how I did this week! hopefully the trips to the gym will make a difference and this afternoon know that I will be there beating the fat to a pulp...now there is a mental image to go with your breakfast.

Until Tomorrow..

As Ever
Me

  
  Member Comments About This Blog Post:

DIANNEV3 10/10/2009 11:34PM

    In one of my health books it was recommended that one drink a glass of water with a squeezed fresh lemon in the morning to increase the metabolism. For certain people this had done absolute wonders. I think you are doing great! emoticon

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THICKNESSBGONE 10/10/2009 1:08AM

    You are doing awesome!!!!! Way to go! emoticon

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BIGGIRL2082010 10/9/2009 7:35AM

    Good luck with the weigh-in today!

Cheers,
Maya


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MUSIC66 10/9/2009 12:20AM

    emoticon emoticon emoticon

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MAYLINGSNW 10/9/2009 12:07AM

    emoticon

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SUNNY89 10/8/2009 3:51PM

    Sounds good. Have you been able to meet with a personal trainer at the gym? Or does your gym offer an intro session? As a previous gym non user I found that session very helpful. They found out what I wanted to accomplish and then made a plan for me to accomplish those goals. They showed me how to use the equipment correctly and safely. Made the gym experience better.

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VEEJAY3 10/8/2009 3:02PM

    I just toasted you with a couple-a glasses of green tea.

See you at the gym!!!

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SIMPLE_TAILOR 10/8/2009 1:14PM

    I'm sure that you will be rolling right along again.

Glad the gym is working.

ttyl

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JLUVSHIKIN 10/8/2009 12:33PM

    Can't wait to see how your weigh in goes tomorrow... the anticipation!

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WALKWITME 10/8/2009 10:52AM

    Come here, Come Closer....(((((( Big Hug))))))

You are so Inspiring !

I like you Attitude and your meal plans, stop by anytime to help me out with mine...lol

I'm sure YOU will do Fine with your weigh-in on tomorrow

I'll be waiting on the Drumroll on tomorrow

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Add me to your Blogroll if you hadn't already.... Thanks !

Comment edited on: 10/8/2009 10:54:41 AM

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SWEETZMIX 10/8/2009 10:38AM

    You know every days I see you eating some Honey Combs, it is making me want some. lol I am looking foward to your weigh in tomorrow. I know it is going to be good. Thanks for the goodie as well.

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CWYNN01 10/8/2009 10:03AM

    emoticon

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EDDYMEESE 10/8/2009 10:00AM

    Question: I see you're tracking calories. Also, watching the Biggest Loser, I heard Jillian tell someone not to worry about fat b/c her avocado had good fat...only to count the calories! I'm so confused...do you not worry about fat as much as long as it is good fat? Am I getting too hung up over fat and should really be worrying more about calories? Other than that, can't wait for your weigh in! You can do it!!!!!

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CINCYDORA 10/8/2009 9:57AM

    Thanks for posting, as always. I'm looking forward to hearing good news from you tomorrow.

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LAURIE5658 10/8/2009 9:33AM

    Botzzz, I am sitting on pins and needles waiting for weigh-in Friday for ya!!! I was thinking about you as I was running last night and thought it would be a hoot and alot of fun to go to the gym with ya just to watch you discover the new machinery. Spark on, Botzzz!!!!

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PUMPKINFACE73 10/8/2009 9:20AM

    blogging everyday...love it!!!!

plans for the weekend??...walk/run with ME...OK?

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GLORYTOGLORY 10/8/2009 9:04AM

  doing great wonderful attitude!!!!

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SHERM98 10/8/2009 8:54AM

    I hope you make it!!!!

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MSHOPPER63 10/8/2009 8:48AM

    What inspires me most about you BOTZZZ is that your showing us that the every day joe can do this. I watch Biggest Loser and know that I can not exercise 9 hrs a day. Reviewing your menu is Awesome because it always shows normal foods that I would eat. Your not living on Tofu and fish. You eat Honey Combs and pb&j sandwiches, so cool. I know blogging is time consuming but I want you to know how much I personally enjoy reading them.

Good Luck on that weigh in.
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Paging Mister Meatball...

Wednesday, October 07, 2009


This last week has brought me back to where I should be on this path to better health, I have refocused myself in a way that I feel like I am unstoppable once again. Eating the way that I should, exercising daily and staying hydrated has become my goal each day and I have that competitive feeling in me once more. I am enjoying the gym experience thus far and ended up trying a new machine yesterday while I was there, I rode a stationary bike for 25 minutes and while walking down the path between the machines my eye went to an elliptical machine and since I have never really used one besides the random hop on in sporting goods stores I thought that I would try it out. Upon mounting this awkward looking skeletal thing I soon realized that it just was not the piece of equipment for me as I floundered ungracefully and just could not get a good rhythm going even after learning the controls and adjusting the resistance. The stride length is where I had an issue, I think my height makes me need a longer stride length and since I did not ask someone I don't know if that is an adjustment on the machine or if they are set at a standard distance and that's that, perhaps I will ask next time I go. After my skillful adventure on the elliptical machine I thought I would try a treadmill out and here is something that I liked! I ended up walking at 3.4 mph on a 3.5% grade for 25 minutes, I did go to a 8% grade for about a four minute segment about 15 minutes in just for kicks and I can honestly say that I am enjoying the gym.



My intake was spot on as well for Tuesday, I came in at a grand total of 1590 calories and when you see my menu you will see just how much of a creature of habit I am when you compare Tuesday and Monday's menus. I drank 1 gallon of green tea and just about 1 gallon of straight H2O.

Have a look at the menu.



Breakfast
7:15 AM
2 cups honey combs 220
1 cup 1% milk 110

11:00 AM
1 banana 105
1 T peanut butter 95

Lunch
2:45 PM
4oz hot capicola 240
1 lavash bread 100
lettuce/pickle 15
less than a T miracle whip 25

Dinner
6:30 PM
2 Multigrain English muffins 200
2 oz light mozz cheese 160
1.5 oz turkey pepperoni 105
2 T pizza sauce 30
onion/jalapenos 15

8:00 PM
2 oranges 170

Other than dinner Monday and Tuesday's menu's are pretty much exactly the same and that's just fine by me, I am hydrated and with the 25 minutes on the bike along with the 25 minutes on the treadmill not to mention the 5 minute fit that I had on the elliptical which I am sure amused at least a couple people I am very pleased with my exercise for the day as well. I will not make it to the gym today so I will exercise at home, it is down pouring rain with lightning currently so I will have to get creative, perhaps a yoga dvd and some calisthenics, we shall see.

It would appear that I am back in full swing again and am looking forward to Friday so that I can see how many pounds I dropped this week, something tells me it will be a decent week on that front. I am finding that going to the gym is actually very productive for me in the way that I somehow feel like I should work a bit harder because I am there, or maybe its the being in an atmosphere where everyone is working out that makes it easier to do 50 minutes of straight cardio and only stopping because its time to pick up the little one from school, either way so far its been a good choice to join.

With that another day in the life of the fat man is out there for your eyes, Thanks for following along and don't forget that H2O because in my mostly humble opinion its a very important part of weight loss.

As Ever
Me

  
  Member Comments About This Blog Post:

LAURITA1977 10/8/2009 12:33PM

    The eliptical cracked me up! The first time I got on one at 410lbs I lasted all of 3 minutes and thought I was gonna die. (don't know how tall you are but I'm 5'11). Now, I am down to 349 and go on the thing for 34 minutes and then ride the bike for another 16....
It's a GREAT workout, I sweat from my wrists (who knew?) and am always proud of myself when I get off of it. I made THIS big body do that!
I love your blogs


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TANSHAN1 10/7/2009 9:52PM

    Great job getting back into the swing of things!

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LISAMG1220 10/7/2009 5:35PM

    Yep those Ellipticals are a little dicey. I used to love them until I injured my knee 3 yrs ago. Now I loathe them. Treadmills can be just as good on calorie burn, as long as you don't walk at a snails pace with no incline. TTFN!! My sparky friend! BTW!!! YOU TOTALLY ROCK! Have a terrific evening!! Lisa

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VLVTGRRL 10/7/2009 4:53PM

    Excellent week you're having so far!! I, too, am excited for Friday, to see your results! Have you taken your measurements? If so, good! In the future, if (or shall I say WHEN) the scale isn't doing what you want it to, you can always look at those to guage progess!

You motivate me BOTZZZ! I love your determination! emoticon

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SIMPLE_TAILOR 10/7/2009 4:34PM

    Sounds like you are the machine again. Keep working it and tear it up!!!

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ZIRCADIA 10/7/2009 4:33PM

    In all things except running, I always do better at the gym. Longer, harder, whatever. ANYWAY YAY MR gymgoing BOTZZZ! :)

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4565S568SDS 10/7/2009 4:08PM

  I cannot get the hang of the elliptical. Can't get a rhythm down and it kills my thighs after 30 seconds. Give me a treadmill anytime.

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DIVAGURL 10/7/2009 1:04PM

    Thanks for sharing. I am working up the courage to GO to the gym. reading inspiring blogs from others helps

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PRUPLEBEAR 10/7/2009 11:40AM

    Wow! You are just a great bit of motivation!

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TX.PATRICIA 10/7/2009 11:02AM

    emoticon watch that scale go down . . . you are doing great!!!!

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JKSTEIN123 10/7/2009 9:43AM

    Keep going, your doing great!

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CINCYDORA 10/7/2009 9:42AM

    I'm with PUMPKINFACE73. The elliptical takes getting used to but now it's my favorite piece of cardio equipment. My gym has several different types, one of which is almost a glider or cross-country ski simulator. I find my legs a bit short for that one so it might work for you, if your gym has one.

I know what you mean about it being easier to exercise for long periods at the gym. I think it's because there are fewer distractions. If there are distractions, they are exercising too and usually just motivate you to work harder.
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Keep up the inspirational work, strong man! (NO MORE FAT MAN!!!)

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SWEETZMIX 10/7/2009 9:36AM

    The gym definitely has the work hard atmosphere even when u don't want to, it makes you do something. I haven't been there in a while (i miss it.) But doesn't mean we don't do nothing when we are not there. Get that workout in at home!! The rain shall go away soon, it's already gone over here. The sun is out! It just might be a nice day!

And I am like you. I tend to eat the same things over & over. It makes life easier.

Take Care

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LAURIE5658 10/7/2009 9:27AM

    The Botzzz is back!!!! Yay!!!!! Botzzz, you and the elliptical reminds me of a Sunday afternoon a long time ago when I was at a gym by myself. This piece of equipment had me pretty much tied up like a pretzel beacuse I was clueless how to use the dang thing. Itwas quite hysterical and you had to be there.

I am looking forward to see what your scale says too and this reminds me of the good ol' day of the Botzzz!!!!

You rock!!!

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PUMPKINFACE73 10/7/2009 9:23AM

    I used to hate the elliptical, it takes some getting used to but I bet you will like it one day :-)

Ok, enough of the "fat" man talk...ditch that word...go look in the mirror and see what we all see..the "fat" man is gone...you are almost at your goal...embrace the YOU that you have become and leave the "fat" man talk alone, you are NOT "fat"...plus you know how much I hate that word...lol

Proud of you....so when we running???

Bea

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RICH-R 10/7/2009 9:14AM

    Good luck with your goals :)

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