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COACHDNUKE's Recent Blog Entries


Friday, May 07, 2010

Well as of this morning I am at 316 I'm still losing on my plan and I'm 12 away from my lowest point at 304.
I was experimenting for the past 2 months or so with my diet and exercise, and just like the MAD scientist, it all blew up in my face. But over all it was a lesson that I had to learn and understand.
I have had a huge amount of success with dieting this past year at one point having lost 132.5 total pounds. Trust me I really didn't want to gain any of it back but this experiment was necessary to learn how fast going back to a "regular" diet even while continuing to exercise a lot could still damage my success, and my future health.
I have had so many people ask me what I have done to lose so much weight, so I tell them, THE WHOLE STORY (If you don't know the story you can read about it in my first few blogs), just to save space here.
About the time I get to explaining tracking my food RELIGIOUSLY, and then cutting out stuff like soda, cookies, butter, mayo, and other toppings (I LOVE ME SOME TOPPINGS). They get real frustrated, and say "Oh, that's way too much work, I COULD NEVER DO THAT. To which I respond "That's exactly what I thought until I was REALLY motivated to get it done.
NOBODY I know took on the task of trying to do what I did, because it sounded SOOOO HARD, they just kept encouraging me letting me know how great I looked all the time, stumped on how they could implement the same life change that I had accomplished.
Ever since I began exercising (Mid January) my workouts have continued to increase in intensity yet my weight except for right at the beginning had remained pretty stable, not really moving up or down :'(
I had learned how to lose weight without exercising, but now that I could exercise why didn't the pounds continue to fly away???
So that was the reason for the experiment to adjust diet and exercise to find a balance, if I wasn't going to lose anymore weight whats the point of keeping myself from foods that I LOVE??? While still killing myself in the gym??? I wanted the weight to continue to fly off, but I didn't want to lose the muscle that I had worked so hard to build. BTW part of my gain was muscle as I still dropped "size" while gaining the weight. I am now 3x stronger than when I first started in January, and my endurance is so good compared to where I was (when I started at 436 -450 if I go all the way back to Feb '09-, I couldn't walk up 5 stairs without pain in my knees or having to stop to catch my breath at the top). Now I am getting ready to RUN a 5k in 3 weeks.
ENTER some friends who have been on the Medifast program for over 2 years who have lost weight comparable to the percentage that I had lost "doing it my way" and when I asked them about the program they were able to easily explain it to me, and like I have said before it sounds very similar to what I did with all the tracking and measuring and supplementing with vitamins, etc, etc, etc. WHEW makes me tired just thinking about all I had to do.
SIMPLICITY - That is what its going to take so that I can help others achieve the same success that I have had, I LEARNED THAT MUCH, FOR SURE.
Medifast = 5 pre-packaged meals per day, then I cook 1 meal of lean protein and vegetables, and the final result, pretty much the same as "my plan" spread over 6 meals rather than just 3, less calories per meal + 6 meals = FAT BURNING ALL THE DAY LONG. WOOOOOOOOOOOOO HOOOOOOOOOOOOOOOOOOO
The exercise portion I will need to continue to figure out as I go, but for now I have a greater need to lose the weight (about 100 more pounds, Grrrrrr) and tone up, I can build muscle later after the WEIGHT IS GONE.

So after searching for so long I have found the "easy" dietary plan
Check it out online and let me know what you think. I have learned to include the brains of others in processing information, so I can see it from every angle as others may have insight. My wife says her only worry is that when I go back to "regular store bought food" I will just gain the weight back, my answer to that is, that is what happened over the last 2 months, and "my diet" was all store bought and a lot of work.

Please check it out and let me know what you think
When I am successful at this I will also be looking at becoming a Take Shape For Life Health Coach, so I am really interested in what everybody thinks.

  Member Comments About This Blog Post:

STUDENT2LOSE 6/30/2010 7:14PM

    I think it is great that you blog about the challenges and struggles. I think reflection is the way we learn from the lessons and that makes the lessons stick with us! Their is a balance and I know you will find yours!

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LADYIRISH317 5/9/2010 11:09AM

    You're doing a fantastic job! Just keep doing what you're doing.

Fight on!

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JUDITH1654 5/8/2010 6:18PM

    Did you tell the ones who said it was too hard that the support on SP is key? That's what has made a difference for so many on here.
Keep up the good work!!

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JSTCHLIN 5/8/2010 12:53PM

    OK OK, so you didn't know as much as you thought it seems. Who does. But now you are trying this new Medifast thing and it should be for the best. But it seems like a "diet", a four letter word around these parts. Just like your wife has said after you are done with it... wait? done with it. This is a new lifestyle, this is THE way. You just don't finish something like this. Is this something you are going to purchase forever? I doubt it. So all I am saying is that I hope you learn even more from what you are eating here so you can duplicate it as you move on after this program. So you know what foods to purchase in the supermarket and how to prepare them.

Overall you have done such a great job. Since you began exercising and experimenting the scale hasn't changed but you have. So what's the problem? The scale would catch up! I hope this Medifast will help you and it's not a waste of time. Any questions/comments let me know. As always I wish you nothing but the best. You have been a great SparkFriend!

Take care and stay healthy
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FRENCHTOSD 5/8/2010 3:40AM

    I am having the same problem since I bumped up the exercise - also in January. My weight is stagnant, but I feel so much better and stronger. I hope the weight loss catches up to both of us soon so it won't be so discouraging.

I'm going a different direction for food - looking at raw food and veganism. We are all on different paths; hopefully to arrive at the same place of optimal health.

I can't wait to hear about your progress. I think it will be very positive.


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ASTORRES1 5/7/2010 6:24PM

    Dennis....I am so proud of how far you have come and haven't let anyone step in your way!! Good luck to your new future.


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Well it has been decided.

Thursday, May 06, 2010

Last night my wife and I decided that I would be starting the Medifast plan. I will meet with my health coach today (I actually saw her last night at a Love Song concert and told her the good news), and order my first months worth of food. It looks like it will cost me about $250 to start my first month (I found a $50 coupon, WOO HOO). My Health Coach thinks that I would be a great Health Coach so she is trying to talk me into that side of the program also (We'll see). I definitely know many, many people who would benefit from the Medifast program but I want to be the guinea pig so to speak before I ask anyone else to make the commitment to the same program.
On paper it looks as though I will do well with Medifast as it is very similar to how I lost my first 130lbs, minus all the weighing of food and counting my calories.
I will continue to update you all on the ups and downs of my new challenge, this morning May 6th I weighed 318. My lowest weight has been 304 and that was approximately 8 weeks ago, but since that time I continued to workout but, my eating habits have not been good at all. About 3 weeks ago I actually hit a high of 332lbs, and since then I have gotten back to eating correctly. I still have about 100lbs that I would like to lose, which would have me somewhere in the 200-225lb range, and I think that will be perfect for me at 6' tall.
If there is anyone else who would like to start the program with me please send me a private message, I would really love to have a team with me so that we can support each other.


  Member Comments About This Blog Post:

SGTMOM911 5/9/2010 11:47AM

    I have a Spark Friend (in real life) who has done the Medifast thing if you'd like to chat with her about it: KERIBELLE. I think she said it was similar to Slimfast, but when Slimfast wasn't effective anymore, she switched to Medifast and had much better success. (She calls herself a "cat" - in that she can eat the same thing EVERY SINGLE DAY and not get tired of it.) Me, I get bored of something after a week AND I'm a picky eater!

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FRENCHTOSD 5/7/2010 1:59AM

    Good luck with the plan. It should work well to have everything planned out for you. Be sure to post updates.

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SPUNKYDUCKY 5/6/2010 9:07PM

    I am here rooting for you and I know that you are going to overcome these recent struggles and get it done! Cheering you on!

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SWEET_DREAMS 5/6/2010 8:09PM

    Best of luck to you with the Medifast! I don't know anything about it but I'm assuming you researched it. I hope it helps kick start you back into the losing mode!

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JSTCHLIN 5/6/2010 6:59PM

    I am happy you have made this decision as long as you stick to it and it works for you. As far as the yo-yo numbers on the scale, I am very disappointed, I thought you were stronger then that. Come on buddy... let's get moving and kick the 300s out of the park!!! I'm here for ya.

Take care and stay healthy
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  I've never heard of the Medi-Fast diet ~ good luck to you and your wife! emoticon

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ASTORRES1 5/6/2010 3:08PM

    Good Luck Dennis...I wish you best !!!!


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LOOZINITNOW 5/6/2010 1:03PM

    Best wishes! emoticon

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One word answers!!!

Thursday, March 11, 2010

Where is your cell phone?


Your hair?

Your favorite thing?

Your dream last night?

Favorite drink?

What room are you in?

Your hobby?

Your fear?

Where do you want to be in 6 years?

Where were you last night?

Something that you aren't?


Wish list item?

Last thing you did?

What are you wearing?

Your pets?


Your life?

Your mood?


Your car?

Something you're not wearing?

Your favorite store?

Your favorite color?

When is the last time you cried?

Where do you go over and over?

Five people who email me regularly?
Abel, Ontiveros, Kint, Newsom, ???

Favorite place to eat?

Favorite place I'd like to be right now?

  Member Comments About This Blog Post:

FURSEAL 4/25/2010 4:49AM

  You,re funny.

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LBCHILTON 3/13/2010 11:07AM

    I feel ya on the beach thing. Man I wish I was there right now! That was fun getting to know more about you.

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SWEET_DREAMS 3/12/2010 9:33AM

    Nice! I'm gonna steal this for my blog, lol.

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Jump up and down, and SCREAM LIKE A LITTLE GIRL

Monday, March 08, 2010

Jump up and down and scream like a little girl...

That is exactly how I felt Saturday morning as I completed my first mile run in over 25 years (I even went an extra 10 steps, JUST TO BE SURE).
This week was huge I jogged, walked, ellipticaled, or rode a stationary bike 43.73 miles, which included that first mile (15 minutes) in over a quarter century, and a 20 mile bike ride (72 minutes).
I remember where I was when I started this whole ride, only because its been less than 8 weeks (January 11th) since my first workout, and I truly believe
"if I can, ANYONE CAN."

For many years I have been the ultimate "Recliner" (I dont sit on our couch) Potato. I have even joined a group on SP called C25K (Couch to 5K) just to help me prepare for our local Grubstakes Days 5k on May 30th (12 weeks away). If I happen to be able to complete it I will have gone from a literal SIT STILL (for years, even having to coach my volleyball team while sitting in a chair at practices), to somehow coming up with the completely STUPID idea to run in a 5k in less than 20 weeks of preparation.

Like I said if I can, ANYONE CAN.
I am even trying to CON-vince some of my friends and co-workers into joining me, "just for the "fun" of it. LOL

On that sunny, Southern California, Sunday morning in May???
Hey, no worries we can recover on Monday because its Memorial Day and we get to sleep in, RIGHT???


  Member Comments About This Blog Post:

FATROCKSTAR 5/6/2010 1:09PM

    Rock on, Dennis- I am new to this website, but enjoyed reading your comments! I am no stranger to diets, but have been doing my best to avoid extreme exercise-up until March 1st. I am going to Mexico in about 1 1/2 weeks for my younger daughter's wedding and have lost about 24 lbs. I am also doing a stationary bike and walking 5 miles a day! Huge change for me! Good luck-I have a feeling you will succeed at anything you try!

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KALISWALKER 4/24/2010 10:04AM

    Hi Dennis. I am just checking up on 'SP Class of January 20-26, 2008' team mates. You are doing so well! I love the Couch to 5K but am only walking it so I don't reinjure my hip. Keep going!

I record my mileage for biking and walking here.


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Comment edited on: 4/24/2010 10:10:45 AM

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NZGODDESS 3/28/2010 9:44PM

    Yeyah!!! Awesome news! Will definitely be there in spirit come May for your 5k!!! emoticon emoticon

Keep on keeping on buddy! We can do this.

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RENEE_CK 3/13/2010 2:31PM

    Okay smartie pants, but don't just tell US, tell everyone around you. After the shin splints and the way I feel after my third interval of running with about 20 seconds to go, I keep thinking "maybe it will rain on 5k day". See, the "problem" is I have told just about anyone who will listen that I'm running this thing on May 1 and so I feel like I HAVE to do it. Old me says "well, your knees ARE cracking a lot, people would understand if you couldn't do it. New me says "shut up, take some glucosamine, and push it out. You're in week 2 for the love of Pete!"

I won't be in Cali May 30 in person, but you bet I'll be there in person lifting you up, jogging backwards in front of you cheering you on...we're gonna DO this!

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ANNE7X7 3/11/2010 8:35AM

    Way to go!! That's awesome! It's amazing what our bodies can do given time and constant effort. The C25K program is amazing that way (I am hoping to complete W9 as soon as my leg heals from a minor injury). I unfortunately won't be there with you on May 30th, but just know that I'll have run my first 5K on the 29th. If I can complete that, there's no doubt that you will be able to complete yours the day after. Let's make a deal. If I do it, you do it. If I don't do it, you still do it! :)

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SPUNKYDUCKY 3/10/2010 11:24PM

    Hey pretty much there with you...jumping up and down like a little girl! I wish I lived closer so I could run it too.

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DAPUTTZ 3/8/2010 8:59PM

    Sticking with the title of this post here's a "High V" and a jumping toe touch thingy. Congrats!

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LOOZINITNOW 3/8/2010 6:20PM

    You are doing an amazing job! emoticon

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LBCHILTON 3/8/2010 6:13PM

    Wow!! Awesome job on completing your mile run!! That is a huge accomplishment. You are doing great Coach! Keep it up. emoticon

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SWEET_DREAMS 3/8/2010 9:58AM

    WooHoo! Congratulations! I am so jealous! I would love to be a runner but unfortunately my knees don't agree. I'll be with you in spirit during your 5K tho! You are such an inspiration!

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LADYIRISH317 3/8/2010 9:48AM

    Congratulations! That's quite an accomplishment.

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SGTMOM911 3/8/2010 9:25AM

    Well, how about I join you in spirit? I will be running my OWN FIRST 5k on May 29 - on hard packed sand. A bunch of us from work are going to do it. Me and the skinny people = FREAK PARADE!

You started C25k last week, right? Me too. So, we both have 12 weeks to prepare and e-kick each other in the butt along the way if needed!

Did you go to the "Fat Runners Club" on the Couch to 5k Group? That's the thread I've been following. Pretty cool! Lots of good advice on there. Do you have an iPod? There's a C25k app you can download. LOVE LOVE LOVE it!!!

Keep up the AMAZING work! (Don't think you'll be going home crying to mommy anytime soon!)


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MOJODAVO 3/8/2010 8:33AM

    WAY TO GO!!!! I LOVE IT!!!!! YOU ROCK ON!!!!! emoticon

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GWTRIKER 3/8/2010 5:44AM

    Coach--CONGRATS on an amazing weekend. Make sure you post how you do in that race. Looks like you and I started right about the same time this year.

Last time I was in CA was 1970, next time will be 2011 for my son's wedding in San Diego!!

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ASTORRES1 3/8/2010 5:00AM are doing amazing work...I am so proud of you!!! I have no desire to run or jog but i will be with you in spirit!!!!


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PJDKSMITH 3/8/2010 2:42AM

    Hi Dennis! Gotta say I was kinda lurking the sites and came across yours and was amazed at your story. First of all; your AMAZING! Your pic is gorgeous.. kudos to you!
The c25k works!
I went from being able to run for 10 seconds before wanting to vomit on the side of the road (yep, almost hurled first time)
To being able to run 5, 8 and even 10k at a time WITHOUT STOPPING!
It's a freeing thing.. this 'improving' oneself. I only wish I was back in California.. I'd run that race right beside you!
You'll be awesome and feel so great to accomplish it. Don't be afraid to walk if you have to; there are SOOO many people who do. I was always terrified of coming in last.. and despite being a 'slow' runner; I came in around 50th percentile of all the others!
I'm proud of you, and I'm a complete freakin stranger!
Have a great night!

Comment edited on: 3/8/2010 2:43:49 AM

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GO HARDCORE or GO HOME (crying to mommy)

Thursday, March 04, 2010

This is the motto from now on, GO HARDCORE or GO HOME.

I figure if I am going to stop losing for a little while at least, what I'm going to do is workout as hard as I can "amping up" my workouts so that, even if I dont lose weight at least I will "TIGHTEN and TONE" what I do have.

So for instance I havent figured out "exactly" what I am doing for the weight training portion of my workout (I do know it will me a "heavy" leg day), I KNOW I will be riding a stationary bike for a distance of 20 miles. I figure the ride will take me about 75-80 (if the "cheeks" on my backside aren't rubbed RAW). Which could bring me to a total of 200 fitness minutes for the day (WHEW).
I am done whining about oh poor me. I figure if the scale is no longer "MY FRIEND" then I need new friends (besides all of you, of course), and I will be starting with Mr. TAPE MEASURE.
I have decided that if I weigh 300+ lbs but I am ripped and solid, I DONT CARE. I will just have to put on my "pro wrestler" alter ego "Mr. NUKE'M" (don't make me NUKE you, my signature move the D BOMB).




  Member Comments About This Blog Post:

PJDKSMITH 3/8/2010 2:50AM

    Hardcore or bust.. u got it babe. Throw the scale away.. it is NOT my friend either...
when u r as hardcore as you, your gaining muscle to replace those fat cells; and contrary to some beliefs a pound of muscle weighs the SAME as a pound of fat.. uh.. allo??!! BUT it takes up less space! Go with how ur feeling.. go with the tape.. go with the pants that are falling around ur ankles.. (now THERE's a picture!).. and do what makes you happy, and then.. after a noticeable difference in tape/clothes/feel.. THEN step on the scale. Just DO IT!

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JUDITH1654 3/8/2010 12:19AM

    Right on, Dude!!! emoticon

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NZGODDESS 3/7/2010 4:14PM

    Yea! Go Mr Nuke'em! emoticon

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SPUNKYDUCKY 3/7/2010 1:36PM

    The scale lies sometimes, the body doesn't! Get it done!

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SGTMOM911 3/5/2010 9:39AM

    Way to go Captain Nuke 'M! (Stand with your feet shoulder width apart, hands on hips, cape fluttering in the air!)

And I AM going HARDCORE! Anyone who knows me knows I am (WAS) NOT a runner!! And now I find myself eagerly anticipating the next run?!! Am I CRAZY?? It's like a little kid waiting for Christmas morning! I'm even willing to get up at O'dark thirty tomorrow so I can get my run in tomorrow BEFORE work! (Yeah, I say that NOW! But MRS. COZY WATERBED is pretty influential!!)

I am looking at a 5k to run (on hard-packed sand) Memorial Day Weekend as my first "official running event." I think I will be well into the program by then and will have a fighting chance of not coming in LAST! (But, hey, coming in LAST is better than not at all!) The goal is to FINISH!!

MR. TAPE MEASURE has been my friend at the end of the last two months, which explains the 8 inches lost overall! I think because you ARE so HARDCORE (200 minutes of exercise in ONE DAY? Doesn't get much more hardcore than that!), that you have probably built up way more muscle than you think, which of course, weighs more than fat. But I bet you LOOK LEANER, since of course, muscle is smaller than fat! How do your clothes feel?

It is SO COOL to have my very own PERSONAL SUPERHERO! THANKS!!

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CK2SUMMERS 3/5/2010 9:16AM

    You remember Michael for Michigan on the BL. He went off to college looking great at Michigan state, but when they did a follow up with him and Jillian. He said he wanted to be more muscular and stay the same weight.

Mr. measuring tape will be great! Or if you get yourself a digital scale that will figure out % of body fat, that will help a ton you can see a difference.

In the end, how clothes fit and how strong you are is more important than a number on the scale...

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LBCHILTON 3/4/2010 10:11PM

    Go for it:) I mean really what matters? How much you weigh, or how good you look? We all know the answer to that.

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LOOZINITNOW 3/4/2010 5:54PM

    Wow! You are amazing! emoticon

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JSTCHLIN 3/4/2010 4:54PM

    Mr. TAPE MEASURE was a great friend of mine last week. He helped me out as did Mr. HOLE PUNCHER as in a short period of time I saw I needed not 1 more more hole added to my belt but 4, maybe even 5. Then again I can just go buy a new belt...LOL. Keep up the good work!

Take care and stay healthy
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SWEET_DREAMS 3/4/2010 3:46PM

    As always you make me smile! I'm the wimp going home, lol. But I'll be watching you go hardcore!

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MEOWROWRIE 3/4/2010 3:24PM

    LOL, I love it. GO BIG D!! Fit is it, and weight is just a number. emoticon

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