Tuesday, December 01, 2009
Monday provided me with a pretty good work out at the gym and I stayed under my calorie range, hydration was the game for the day and over all I am happy with everything that happened for the day where my health is concerned. I mentioned that I was going to do my 15/15/15 routine and I did but I changed it up a bit, I did my 15 mins on the bike, I did my 15 mins on the arc and I did my 15 on the treadmill but instead of walking at various inclines I warmed up at 3.0 mph for 3 mins and then did intervals running for 2 minutes then walking for 2 minutes and I did that for 20 minutes, the intervals near the end were less than 2 minutes each but it was a good work out none the less and something new to me so I was pleased with it.
Last Wednesday when I was at the gym with Wify I tried running on the treadmill for the first time and it wasn't as bad as I thought and is what prompted me to try it yesterday, and I almost chickened out and just walked. Looking for a treadmill that was stuck in a corner or behind a pillar was the plan but as I was walking away from the weight area I thought "why hide in a corner to run?" so I walked to the treadmill front and center of the gym and was right in plain sight, running is still something that I am not fully comfortable with even with a compression shirt on and I did not have it with me, but I did have my hoodie and that sufficed. My original thoughts of all eyes on the fat dude momentarily came back when I began running but quickly faded as Black train Jack blared in my head phones and I slipped into that I really don't give a.... mode.
It is still hard to not be in that frame of mind at times when you once weighed over 500 pounds, its a hard feeling to shake, you know, the one where it feels like everyone in the world is staring at you. Even now at around 330 pounds and physically able to do pretty much anything that I want to I am still a big boy, I am still not what you would call a physically fit individual if you were judging on looks alone and perhaps not even if it was my abilities that were being evaluated but none of that really matters. Doing what I need to do is what I need to do and that's it, letting what someone else thinks stop me would be my loss and that isn't something that I am ready to accept, does that mean that I won't wear my hoodie to hide the jiggle? nuh uh! its hoodie all the way! but I won't hide in a corner to run either. I have all winter to wear my hoodie to the gym when I run and hopefully by the spring I will have lost a significant amount of weight, at least be under 300 pounds which is a goal of mine.
Getting to under 300 pounds has sort of been back burnered for a while because I am as I said doing pretty much anything that I want to and my weight is not limiting me in any way currently, which is probably untrue but coming from where I have it sure does feel like I am unlimited. Talking to Wify a couple nights ago I told her how this weight that I am right now is where I am comfortable, its what is familiar to me so the hard push to lose lose lose! isn't there, I mean I am working out, I am eating right but its almost just slightly above maintenance levels because I give myself a lot of slack with the calories lately, I am able to walk/run/bike further than ever so I am seeing progress there instead of weight numbers. This morning I weighed in at 336.4 pounds which is 8 pounds higher than my lowest weight and where I have been hovering for the last couple weeks since my surgery and now that the cat is out of the bag its time to get back into a downward swing with the weight so a challenge will be set.
I want to hit 300 pounds or below before April 2nd 2010, that number is a very achievable amount of weight as it will mean that need to lose 2 pounds per week on average from this Friday until April 2nd. Because I am the way that I am I want to try to get below that number before then and I am planning on upping the intensity at the gym, I will still do my same two routines but I will up the speed, distance and weight in which I am doing these things and hopefully it will kick the weight loss into high gear, or at least a higher gear than I am in right now. Unlike the last challenge I will not be having a surgery to mess up the final result so Iwill add it to the side bar and add a weigh in each week until April 2nd, I am trying to think of something that I will have to do if I reach the goal, surpass the goal or do not make the goal like maybe donate to JDRF a certain dollar amount per pound under or over or whatever, if any of you fine people have any good ideas please drop it in the comment section.
There you have it, another post, a new challenge and now you owe yourself a big ol glass of H2O so hop on up and get it, you have sat on your butt long enough reading this post. Of course thanks for the support and for following along and tune in tomorrow to find out what happens in the next episode of as the fat guy turns..
Monday, November 30, 2009
This four day weekend was interesting, I did not go crazy with my intake just because there was a giant bird in the house, no I don't mean Big Bird though I recall watching some of him Friday morning and I did not go over calories too much if at all on Thanksgiving. I have not worked out since Wednesday, meaning it has been four days since I have been to the gym and last night I started feeling it. Sitting in the living room I started feeling anxious and then bored and then I walked into the kitchen with full intentions of raiding the refrigerator but I stopped at the doorway and thought about how I wasn't really hungry and told Wify "I'm goin crazy" she smiled and it dawned on me that I had not worked out in so many days so out of the kitchen I went. I honestly believe that I NEED the exercise at this point or else I get all feeling confined and locked down, this afternoon will afford me the first chance to getto the gym since Wednesday of last week and I feel like its Christmas morning because I can't wait to get there this afternoon.
This Friday I have decided that I will post a weigh in because I feel that good, bad or ugly it helps me to have it out there and up on the blog so I have to get back to doing it. I am still up above my lowest weight but it is still creeping downward so that is all I can hope for, the plan is to hit it hard until I reach that line drawn in the sand which reads sub 300 lbs. I feel healthier than I have been since starting this whole ride and I know that I am, I can do things today that I was not capable of doing even 6 months ago and that is an amazing thing for me and it fuels my drive which is awesome because I want to do things like working out and I am finding that "what can I do to improve my work outs" is whats in my head much of the time.
Today I am planning on getting in my 15/15/15 cardio work out in and following that I will do my shoulders/biceps work out on the weights. What is the 15/15/15 cardio work out you ask? well I am glad you asked, let me splain Lucy, I start off with a 15 minute ride on a stationary bike set at a resistance level of 11 or 12 then its onto the Arc-trainer for 15 minutes set at 45 resistance and finally onto a treadmill for 17 minutes, which is a 2 minute warm up at 3.0 % incline to get my balance right and then 5 minutes at 15% incline, 5 minutes at 10% incline and finally 5 minutes at 5% incline all at 3.0 mph, not bad right? and I feel like I really get a good cardio work out in when I do it this way all while keeping it interesting by not spending too much time on one machine. I am starting fresh this week with the weights and what I mean is that I am not sore one bit and this is the first time since I started lifting more seriously that its the case, partially because of the 4 days off and partially because I am starting to get use to lifting again, or should I say that my muscles are getting use to it.
Another week and hopefully another pound or 4 disappears from the scale, I know that I will be more fit any way that its cut because with every trip to the gym, walk around the lake or bike ride I get stronger, faster and healthier so it is a win win my friends.
Thats all I got on this cloudy Monday so I am off to the gym, until next time remember that you are the one making the choices, not me, not that other fella, it is you, so make the right choices and the rest falls into place on its own.
Tuesday, November 24, 2009
Thanksgiving is just around the corner and for most of people that means a huge meal with lots of calories and a full belly at the end of the day, perhaps even some pie. It was decided by me that this year I am not going to keep myself from enjoying Thanksgiving dinner but that does not mean that I need to eat a 4000 calorie meal either, with some simple substitutions an awesome meal can be had by anyone. This year Wify and I decided that we would stay home and cook for just us and the kids on Thursday and Friday would be when we saw family and because of that I am planning on making a low calorie dinner, low calorie? Thanksgiving dinner? can that really be said in the same sentence? indeed it can.
My menu for Thursday will include Turkey obviously, and a 26 pound turkey at that! in place of mashed potatoes I will be making Parmesan mashed Cauliflower which is substantially lower in calories than traditional mashed potatoes and honestly in my opinion tastes just as good. I will also make mashed turnips which is mostly for my father when he comes by on Friday, along with some sweet potatoes grilled outside, I will also be making corn which will be from a can this year since its just the 4 of us cranberry sauce, dinner rolls and stuffing will be at the party as well. The only thing that I am not making low calorie is the stuffing and that's because my recipe calls for sausage and boiled eggs to be added and other than using turkey sausage I can't really figure out a way to make that taste awesome and drop the calories significantly enough to make the effort worth it. Dessert will be provided by the children, Wify decided that since its just us that we will let them choose something to make sort of like an after dinner activity for them and when we asked them what they wanted to make "ice cream" came up so we are thinking sundaes or something though I really do think that I will be picking up a pumpkin pie as well just for good measure and because Thanksgiving just isn't Thanksgiving without a pumpkin pie. Normally I do not include the Holidaze as days to count my calories but I don't want it to be a free for all either so if most of what I make is healthy and made as low calorie as possible I can do some damage control preemptively.
This week I have gotten off to a good start and seem to be in the right state of mind, I am watching what I eat, I am at the gym "doing my thang" and in spite of Thanksgiving being this week I am planning to see a loss on the scale come Friday. Still above my all time low which I reached just before my surgery I have to admit that I am slightly frustrated but it is on the way down and I have started lifting weights more seriously so a bit of retention is to be expected and I am not going to bother myself too much worrying about it.
I am off of my game a bit this week because my daughter has half days at school so I have to go to the gym earlier than usual and I did not expect it to be any different but the couple hours difference really is making me feel taxed when I am finished working out not to mention that I cannot stay as long. I received an email last week from someone saying that they enjoyed when I post exactly what I did for my work out so I am going to try and include that more often. Yesterday I started out with 20 minutes on a stationary bike and then I did 12 minutes on an arc-trainer, I wanted to get weight lifting in so the arc had to be shorter than normal because of my daughters short day. My bicep was feeling up to par so off I went and did a work out for my shoulders, biceps and back, all with lighter than normal weight consisting of a row machine for 2 sets of 12 at 130 pounds as a warm up and then 3 sets of 10 at 200 pounds, I followed that with some over the head shoulder presses 2 sets of 12 at 100 pounds as a warm up and then 3 sets of 10 at 130 pounds. Upright rows followed that and though it was the same 2 sets of 12 followed by 3 sets of 10 I do not recall the weight that I used, I do know that it was very light as I really just wanted to get the motion in, I finished up with preacher curls but what I did differently this time is that I used a very light weight and did more reps, I warmed up with 30 pounds for 2 sets of 18 and then 4 sets of 12 at 50 pounds, the last set did fall short because I started feeling it in my left bicep a little more than I wanted to so I did 10 for the last set and finished the day up with a 10 minute walk in the treadmill to cool down.
This morning I can feel that I lifted but I am not what I would call sore so that's a good thing, a little later this morning when I head out to the gym I will do the same cardio work out but I will do a leg work out on the weights this time around. My legs are...well..HUGE and no wonder after carrying all of that around for as long as I did, not to mention the fact that even before I blew up to over 500 pounds I was always a big guy doing mostly manual type jobs but I don't want that to be a reason to neglect them. The plan is to work on the leg press machine, the calf raise machine and maybe some lunges holding free weights, I prefer to do squats but with my back injury from 2000 I am still weary of getting hurt and side lining myself because I prefer one movement over another so the leg press machine it is until I feel like I am getting strong enough to do squats safely, an injury would not be good right now as I can feel myself getting into a stride, not that an injury is good at any point but surely you know what I mean.
Now that You have endured my lengthy Tuesday morning post You owe yourself a big ol glass of H2O so go grab that and I will get myself ready for the gym and my daughter for school. Thanks for following along and for more you will have to tune in tomorrow to see what Fatman and Blobin get themselves into, until then my friends..
Monday, November 23, 2009
Kickin around all weekend long I did not make the best choices where my intake was concerned but it wasn't terrible either, I stayed hydrated all weekend its just the extra calories that got me. A plus to the weekend is that I finally got to explore a trail not far from my house with Wify Saturday afternoon, we hiked 3 miles worth of this trail and decided that if we can get a sitter again next weekend and the weather cooperates that we will drive down to where we left off (we ended at a road crossing) and hike another 3 miles or so, it was really relaxing to get out on a nice day and go on a walk about with a beautiful woman.
My wife is noticing that about 30 minutes into or after I exercise that I get...hyper, yeah we will call it hyper for now. This phenomenon is something that I noticed as well but she seems to find it very humorous and likes to mess with me about it, about 30 mins into our walk she turns to me with this $hit eating grin on her face and says "You just got VERY chatty" and I thought "hmmm I have haven't I" and within 3 minutes I was challenging wify to a skip race down the trail, and that thought turned into another thought "I wonder what the furthest distance anyone has ever skipped is?" to which Guinness popped into my head, I remembered when I was in my early 20's a friend of mine said that when I skip that I looked like a Deer prancing through the woods and that the distance from where I left the ground to where I landed between skips had to be 20 feet and before long I had come up with a plan to get into guiness by skipping the furthest.
I notice the same thing when I am at the gym, when I arrive I usually ride the stationary bike for 20 minutes no matter what I am going to do, it serves as a good warm up for me, and when I first get there I am sort of just there but after that ride I am ready to do anything. Friday for instance, My biceps were still killing me so I couldn't do the arc-trainer and I decided that I would do 30 minutes on the treadmill instead and I ended up doing 25 minutes on the bike and an hour and 10 minutes on the treadmill between a 3.0 and 7.0 incline and between 3.0 and 3.5 mph, I only stopped because I had to get back home in time to pick my daughter up from school. I have to say that I am rather enjoying this feeling that I get after and during exercise and can't help but to think that its my bodies way of making sure that I do it, making sure that it does not end up panting up stairs, or sweating from menial tasks perhaps even a way to stop the possibility of roots growing from my posterior into and through the couch again.
I over trained my biceps last week and learned my tough guy lesson and will use weight closer to what I should be instead of what I use to be able to do from here on out. I need to develop a more strict routine for my weight lifting because I am all over the place currently with it and making up a routine is not exactly something new to me as I use to lift a lot so upon returning from the gym today I am going to put some time into writing that up. My surgery is behind me now and I got my stupidity with preacher curls out of the way so I am refocusing and I can guarantee that results will be had in the coming weeks because its what I decided and that's all its going to take. I believe that adding a solid weight program into my exercise regimen will help me gain some of the lost mass back but I am unsure what will happen with the actual poundage loss/gain for a week or two because surly I will be retaining some fluids with the added weight training but since I am going to keep hitting the cardio as my main thing I think that I can keep the number going down while strengthening myself back up a bit, but now this post is getting rambly (is that even a word??!) so I shall end it here.
As always thanks for following along and the support and comments are ALWAYS appreciated so thank you all for that, make sure to stay hydrated and get some exercise into your days, if the once 534 pound fella can get to a point where he actually craves it then you can do it as well.
In 20 minutes think about how easy it would have been to exercise in that time and its out of the way, once you realize that it Really is that easy get up and do something about it, go ahead I dare ya!
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