Tuesday, February 09, 2010
Once upon a time I would have to be dragged kicking and screaming to do anything physical past daily functions, those days I was a lot heavier than I am right now. The only veggies or fruit that would enter my body were the ones that came in the tin of General Tso's chicken and fried rice or the warm dilapidated lettuce on my 3 pound burrito. A 64oz soda would accompany most meals breakfast included and throughout the day close to if not an entire gallon of milk would go down the hatch and looking back at those old habits I have to wonder how I did it. Since making positive changes in how I look at food and exercise everything has changed from my health and fitness right on down to everything that goes into my mouth for nutrition, I am not the same person that I was at the pinnacle of my days of bad choices and it shows in every aspect of my life.
These days I look for things to do that are physical because I see it as a chance to do something that I was unable to do just two short years ago, from stacking firewood to digging around in the yard making planters for some tomatoes I jump at the chance. When I think about what would be an awesome meal to have it is now not even close to a sack of McNasty with a side of bubbly sugar laced cola syrup but instead a Salmon steak with a side salad and some baby red potatoes with a big glass of green tea and lime. The norm around here is to eat reasonably, exercise daily and reap the benefits and these habits are starting to show with my kids and I have to say that as great as it is to have dropped the more than 200 pounds that I have so far, seeing my kids following suit with their habits is my favorite part of this process.
Losing the equivalent of an entire person does great things to a fella in every aspect and I suspect that this is the same for any person that drops a good amount of weight. These days I look forward to my trip to the gym, or that hike on a local trail, taking a ride on my bike is one of my favorite things to do and making the choice to drop the weight 2 years ago was one of the best decisions that I have ever made in my entire life.
I believe that anyone can do it if they put their minds to it.
I am feeling random today and I get a good amount of emails saying that posting my menu's and workouts helps so lets have a look at my menu from yesterday, it came in at 1950 calories for the day and I was not hungry at all pretty much all day.
1/2 cup steel cut oats 300
1/2 cup 1% milk 50
1 banana 105
1 T peanut butter 95
1 Scoop whey protein 130
1 cup 1% milk 110
1.5oz turkey pepperoni 105
hard roll 170
1oz american cheese 110
Big salad 365
8.5oz salmon steak 340
2 wheat ritz crackers 30
smart balance spread 25
Green tea - 1 gallon
H2O - 1.25 gallons
My trip to the gym Monday included 25 minutes on a stationary bike, 25 minutes on a treadmill alternating between 3.5% incline @ 3.5mph for 1/4 mile followed by 1% incline @ 6.0 mph for 1/4 mile until the timer stopped, 10 minutes on an arc-trainer and 35 minutes of weight lifting. This afternoon when I get to the gym I am planning on doing my 15/15/15 cardio routine which is 15 minutes on a stationary bike, 15 minutes on an arc-trainer and 15 minutes on the treadmill and no weights today but it doesn't always work out the way I plan and I get in a zone sometimes and up the times so we shall see.
I have experienced almost immeasurable changes in my life since beginning this trip to the half and changed my life surely for the better with all of my efforts.
That's all I got for today so with that the end has come to another episode of as the fat guy turns, thanks for the support and thanks for following along.
Monday, February 08, 2010
If you would have asked me whether I was happy or not at 534 pounds I would have said proudly "I am happy with everything that I have" it would have been a lie but the funny thing is that at the time I wouldn't have known it. Last year we went to a local apple orchard for a festival type thing and a picture was taken of me and my daughter walking up the road, when I saw that picture I thought about how different I looked from what my minds eye showed me, I was happy with how I looked in that image. Fast forward a year and back to the orchard we went and I stood on the side of the road in the same spot and had a photo taken of me to compare, the second year again I was happy with what I saw but when compared to last years photo I thought "wow I was big in that other picture" and yet can totally remember thinking about how small I looked in it just last year. I see myself today at this weight and honestly feel great about what I see regardless of the fact that I am still a big guy, I wonder if this time next year I will look back at photos and feel that I look big in them once again.
Things change so quickly now that a successful plan has been executed for so long, I have been at this for more than 2 years now and daily life is completely different from back then to the point that thinking back to how it was feels like someone Else's life. Almost as if I was in another persons body back then and I am now returning to the real world, it is that different when a fella weighs more than 500 pounds. Chatting with a friend of mine this weekend we were talking about the weight I have dropped in the past 2 years and how I have lost what he weighs, I joked with him saying imagine how it would feel to carry a whole him around on his back and that's what I was living day to day. I told him to imagine that and here I was the guy that was living it and honestly it was hard for me to imagine carrying that around today, I don't know how I was functioning honestly and the simple answer is that I was barely able to.
This year will most likely be the one where I hit and surpass my weight loss/fitness goals and I am looking forward to the day when I can look in the mirror and see the guy that dropped more than 50% of his body weight. I will have to lose a total of 267 pounds to get to that 50% lost mark and the more that I think about it the more I think that I will go beyond that point because as I lose more and more weight I am gaining double that in strength and endurance and truthfully I could probably get below 267 pounds easily and still be considered over weight according to one of those silly charts. My father stands slightly taller than six feet tall and weighs anywhere between 270 and 285 pounds and one of my goals for this year is to weigh less than he does because at those weights he does not look like what I would consider fat, could he stand to drop a few? sure but not fat.
I have never been at that stage where someone could look at me and say "That guy needs to drop a few pounds" and literally mean a few, somewhere along the way I am sure I went straight past that point and the statement "That KID could stand to lose a few pounds" but I was probably 12 or so when that happened. I have never in my adult life been not a fat guy, I mean I have been at different stages of big, from slightly big to huge and everything in between but I was a 300 plus pound freshmen in high school and it only went up from there. I am already lighter than then and its only getting lower and lower from here on out, yes I just said that I weigh the same now as when I was 12 years old.
Looking back at the past 2 years forces me to realize all of the work that has been put into this whole new lifestyle that I have taken on and the changes that come with it. I hear people debating over the semantics of calling it a "diet" verses a "lifestyle change" verses whatever else you want to call it but I will say this, calling it a lifestyle change is most accurate to me not because of anything other than lives do change because of taking on better eating and more movement when you start out well over obese, and for that reason I call it a lifestyle change. Fast food, video games and missing out on the simple things in life like walking through a garden or missing a ball game or concert have been replaced with healthy whole foods, running around the yard with the kids, working out, riding my bike and never missing out on anything and that is in fact a change in lifestyles at its very core.
Which life will you choose?
Friday, February 05, 2010
This week's "official weigh in" for the blog does not offer up a new low weight BUT the old low weight hath return, upon stepping onto my scale this morning 322.2 flashed across the display the first time on, 321.8 the second and finally 322.0 so three hundred twenty two pounds is the weight for the week. Last week I was 327lbs so this is a 5 pound drop for the week but since its not a new low weight there shall be no what I have lost images, hopefully I can get a new low next Friday and finally get into the teens. This week I am going to attempt to get to the gym every day until next Friday and see what that gets me, I have gone every day since Monday of last week where I usually take a mid week day off I did not last week. I already spoke with da boss lady about trying to get a sitter for Saturday and Sunday so that we can go together and it looks like I will be able to go all week so I am looking forward to beating the twenties down into nothing.
Skin issues becoming more apparent, to me at least, I have made a decision to hit the weights a little harder to try and fill up some of the space that was formerly being used to house fat with some muscle. I have been lifting for a while now but nothing that I would call a really hardcore workout and I have really just been focusing on my chest/shoulders/biceps for the most part tossing in some leg movements here and there I want to write up a complete workout for myself that will get everything involved a bit more. My cardio is doing very well, on average I have been doing 20-25 minutes on a stationary bike followed by 20-30 minutes on a treadmill at variable inclines and speeds ranging from 3.5% grade to 13% grade and speeds range from 3.2mph tp 6.0 mph on running days and I sometimes hit the arc-trainer for 20 minutes or go back to the bike for a 2nd 20 minute ride so anywhere from 40 to 60 minutes of cardio per day.
Each day at the gym a spinning class starts just about when I arrive and I have been contemplating giving it a try because I focus so much on the bike while I am there anyways. As soon as it warms up a bit and more importantly the ice, snow and sand is off of the roads I am looking forward to getting back on my mountain bike and going for some rides and I figure a spin class could improve my stamina while on a bike. With all of the cardio that I do my endurance is improving and I am hoping that with the addition of some more serious weight lifting I can bulk up a bit and take care of some of the skin stuff that's just hanging around, literally in places.
A five pound drop for the week is great! the fact that I can do cardio an hour of cardio and feel awesome afterward is an amazing thing to me considering where I began with my 5 minute walk then rest plan. To say that I have changed my life for the better with the decision to get healthy is the understatement of the century and from the looks of it things just keep improving so as long as I do my part I am expecting good things. That's all I got for today so this episode of Fatman and Blobin is fini, keep on keepein on and all that and don't forget that H2O.
Until next time...
Thursday, February 04, 2010
Negativity breeds more of the same and this is the thorn in the side of weight loss, until that thorn is pulled out and we begin to look at our health or lack there of for what it is the fat wins and on we waddle down the road. I see people beating themselves up for not being able to reach a goal or keep weight off and truth be told as long as we make the best choices possible and honestly look at what we are doing weight loss really isn't that monster in the dark that so many of believe it is. After years of "trying" to lose weight what I have learned in the past 2 years is best said by Yoda "You must un-learn what you have learned, try not, do..or do not, there is no try" though good old Yoda was talking about the force it does stand as a true statement in my eyes for us not in the world of Star wars. Start out strong and have in the back of your mind that you will fail and guess what? ultimately you will fail, at whatever the task is, something that I have learned since starting down this path is that weight loss is more of a mental game than anything else. Wrap your head around the concept that this is how life will be lived from now until forever and its an easy thing to accept, its when you start looking at it as less than how life goes when people fail, not a hard concept.
I have changed my life in the past 2 years after years of being "the fat kid" all of my life and then leveling off at a robust weight for many years I was hurt and gained a lot of my 534 pounds. I hit a point where it was too much for me and my family and made the decision to do something about it and I did it, I did not talk about it, I did not say that I would try. My wife brought me that HUGE cup of morning coffee like every other morning in a string of bad mornings and I told her that I was done with all of that and it was time to start doing instead of trying. I know people that have tried to lose weight for years and I have watched them drop weight and then yo yo right back up again and this cycle is how they have lived for as long as I have known them, this is not how it works. I have attempted to drop weight before with varying results mostly made up of failed attempts and the difference from then until now is the fact that a decision was made this time around and that's that.
Don't lose weight because I am, don't do it because someone else wants you to do it, you have to do it for yourself and your own reasons first and this means putting your needs ahead of other peoples needs at least for a while until some habits are formed. Focus on the negative side of weight loss and all we would have to talk about is non fitting over priced clothing, breathing heavy from a trip to the toilet, Lots of thinking about exploding hearts, 5 feet long belts, greasy fingers covered in synthetic cheese dust and how fun it is to not be able to go to the movies at 500 pounds. Fat people already know all this $hit and if we keep crying over the spilled milk on the counter instead of just wiping it up soon it will curdle, stink and be a bigger mess than it already is, instead I say get off your ass and walk if its all you can do, eat clean, drink water instead of sugar laced carbonated drinks and stop all of the complaining, it doesn't look good on you.
The moral of this little tale? don't worry about what cannot be done but what CAN be done and then execute and like Nike, just do it and leave the negativity out. The same situation can be seen by two individuals in completely different light, its like the two guys that work in the same office with a strict dress code and the one fella looks at it as "I have to get all dressed up in this monkey suit and tie to walk around with people that I play softball with on the weekends just so I can talk to people on the phone? blah I want my tee shirt and jeans! this is stupid" followed by the other guys opinion which is "This is great! I get to dress my best and walk around feeling like a million bucks in my silk tie all day! and I get paid for it?!" its all how we look at it. I see my weight loss program as "This is awesome! I get to eat fresh food that was prepared by me and drink as much tea as I want to! AND I get to workout and get that post workout high every day??!" as opposed to "I wish I could just strap this feed bag full of chicken mcnuggets to my face and drink a gallon of pepsi so that I don't have to get up from my couch and playstation!" yeah that second guy weighed 534 pounds and sat out of lots of things that he probably shouldn't have and I am choosing to not miss out on anything else.
What will you choose?
Wednesday, February 03, 2010
If you are going to try and lose weight, especially from a hyper obese state (yeah I just said hyper obese) You have to do it with everything that you have inside of yourself, if you don't you are just kidding yourself because there are no halfhearted attempts with success. Walking for 5 minutes is all that some of us can do at first yet pride stops us from doing it, somehow pulling back into our shells and hiding from the world is a better option and to that I say bull$hit. I can only now say it so strongly just how bull$hit being that way is because I powered past the self pity and decided that I did not care what anyone else might say or think of the 500 pound guy waddling around the block, every day I got dressed and I did it until I was the 400 pound guy and with every pound I was able to do more and the weight keeps dropping off. I don't give a $hit about what the next guy can do, I have to care about what I can do and more importantly perhaps what I cannot do because of the fat that was and is hanging off of my bones and keep that in mind with every step taken towards better health and the end game result that I am looking for.
Joining a gym was huge for me, I was scared of what the next person might say or think about what I was doing or not doing and I honestly thought it was going to be an all eyes on me thing but to my surprise it wasn't. Nobody cared what I was doing and I couldn't care less what any of them are doing because its me that I am there for. I sing out loud from time to time at the gym and I don't care, I cannot do a pull up yet, notice that I said yet because I will do a pull up before I am done and it will be the first one of my life when I get there but I will in fact do it. There is no one that will stop me because I need to complete what I have started and I am in the opinion that anyone can do what I have with nothing more than a decision. Doing what is right for our health is easier than not doing anything about it and ending up having diabetes, to be carried out of your home through a hole in the wall cut by the fire department, bad knees, sore backs, heart problems, a bitter disposition and tons of smaller problems that are with us on a day to day.
Deciding that living is a better idea than slowly killing yourself with a lack of care for the most important and basic item in your life is something that all people who are over weight should look at closely. If we don't take care of us the rest of whats left really doesn't matter so much because without our health we miss out on the most elementary of things. Without our health what do we have? sure we can live and have a life but is it the life that we want? does anyone really want to gasp for air because they had to walk to the bathroom? I think not.
I use to care what someone else might think of me as I huffed and puffed around attempting to get healthier, I hid in my house on my stationary bike for the longest time and honestly it did serve its purpose but I am at a point that if someone doesn't like what they see that's on them. I will get where I am going and there is no one that will stop me, something clicked at the gym a few days ago as I sat on a leverage shoulder press machine listening to my mp3 player and I have been a zone since then. Taking a line from Phil Anselmo "I live it every day, While youíre mindís far away, Iím out here putting pride on the line And you case on me with pure respect, One chance at one thing, Hard time is coming, My time, your pain I reign on you" is the place where my head is right now, water is wet, ice is cold I am going to get where I need to go, all of these things are facts.
If you are contemplating starting a better health/weight loss program do yourself a favor and stop thinking about it and start with the doing because at the end of the day when we look into that mirror the person staring back is the one responsible for everything that we do.
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