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Putting together a plan...


Thursday, October 11, 2012

Today was basically a goof off day, I slept in and boy did that feel good. Guilt free laziness that I so richly deserve. I came, I saw, I goofed off (instead of conquered- I'll leave that for another day).

Procrastinators-R-Us...

I am, however reviewing training material and mentally cobbling together a plan of action or at least a basic framework. The fact that I have been reading in and of itself is a miracle. I am usually so mentally tired that I fall asleep after a few pages no matter what time of day it is. I used to be a book worm but it's hard for me to be intellectually stimulated after a long shift and there is very little intellect left.

I would really like to change that.

So far, what I have in mind is basically in two phases:

Phase1: weight loss and conditioning phase.

Once the contract has been ratified, Im free to start spending a little again. I am looking at a conditioning program put on at my fitness center. It takes all the challenging stuff that I liked about Crossfit and puts them into a little more of a professional fitness environment. I went through a free "sample" session and left puddles on the floor. *BINGO* . Much of the unconditioned parts of me were screaming at me for mercy but I learned a long time ago that the workout that you need to do is the one you are NOT doing. For the 4 months I was into Crossfit, there was a big improvement in my fitness and strength. I even began to see some real cuts in my arms... definition that i could really see.... If I do this over this winter... GNARLY...

I am also have been improving on my diet. Having a tracking ap on my phone has really helped with my portion distortion. What I like the most is that it provides a macronutrient breakdown, fats, protein, carbs. I have cut the carbs to about 30% of my calories with no real felt effect, protein has been around 30% or so and the rest has been healthy fats- olive oil, walnuts, salmon, coconut oil etc... I have been leaning toward a train low, race high approach to carb intake that seems to be working well. I felt FANTASTIC on my 75 mile ride even though I have been low carbing it. I also have been timing my carb intakes around the morning and around workouts then tapering intake as the day progresses. Most carbs coming from vegetables. Basically lean and green with healthy fats.

Ben Greenfield's podcasts www.bengreenfield
fitness.com/category/podcast/


For more details- Books by Ben Greenfield..
pacificfit.net/items/the
-low-carbohydrate-diet-gui
de-for-triathletes/

.
pacificfit.net/items/hea
lth-handbook-of-dietfitnes
s-secrets/


This guy is a pro triathlete and nutritionist with a long track record that speaks for itself... I tend to listen to guys like that.

While not wanting to "geek out" on my blog on the ins and outs of such a nutritional program, the bottom line is that my body is not just a lump walking around on a pair of sticks and calories are not just calories. What we eat will trigger a response of one kind or another physically and hormonally. A higher carb protocol, especially refined carbs or even too much of the "good" carbs, will trigger an insulin response hindering fat utilization, hence ZERO weight loss while I was OD'd on fuel and gels during marathon training. In short, I was a sugar burner while my fat stayed in the tank.

As I review my personal history, only when I kept my carb intake in check and clean did I see results. This is fine by me, short of a pizza fetish, I am not really a carby dude so saying no to alot of the "no-no's" isnt that hard. Its the total number of calories and the fat greasy foods that get me into trouble.

This is going to be interesting to see what this winter holds. I will finally take that before pic but I wont post it until I am through.

I have lost 116 lbs as of this writing and I am excited to push into the realm of epic weight loss and finally skin removal if needed. I want a new life.

I am using my goal weight of 220 as a carrot (165 lb weight loss). The day I hit 220 is the day I start researching an Ironman event. My goal race would be Ironman Lake Placid in Lake Placid, NY.

I love that area.
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Member Comments About This Blog Post:
AZURELITE 10/24/2012 7:11AM

    emoticon
on the 116 lb loss
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Wishing you continued success!

And thanks for the helpful information!

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ALIDOSHA 10/17/2012 6:58PM

    emoticon

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NANHBH 10/15/2012 12:00AM

    You are such an inspiration to me! Congrats on your weight loss to date. Thanks for the links to Ben Greensfield's books and blogs. I'm going to look into this further.
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LDRICHEL 10/14/2012 11:18AM

    I can't tell you how it pleases me to hear you are actually putting a plan into place. If you stick with it, there is no way you will fail.

Yeah, there was a period of tough love there for a bit...but I'm proud of you again, friend.

Now...we both have our plans. The hard part...sticking to them and following them. We can help each other.



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CHICKIEMAUI 10/14/2012 1:48AM

    I love Crossfit!! Did not like the food plan most crossfitters follow though lol However I gave it a good go :)

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FORBANDE 10/13/2012 4:14PM

    You have a great plan! And I'm with you on the 30/30/30 type of break down. When I follow that sort of diet, I feel great and the weight comes off.

I know you GOT this, Robert! No doubts whatsoever.

Cannot wait to follow you through this winter to see more of the awesomeness unfold. :)




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CATIATM 10/13/2012 12:25PM

    I like the way you plan and relfect and then redirect your efforts. That's a great strategy for long term success.

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ALDEBARANIAN 10/13/2012 9:01AM

    Thanks for the great info.

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BEECHNUT13 10/12/2012 3:14PM

    Good luck!

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NIGHTSKYSTAR 10/12/2012 1:10PM

    Like i keep telling you...YOU ROCK!!

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REALLY_ROBIN 10/12/2012 11:50AM

  You've got this....it's so nice to be sharing this ride with you!! Have a great weekend....one more race towards the Ironman!!!


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TAMMYINPA 10/12/2012 10:49AM

    emoticon As always thanks so much for the great information!!!!

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LIV2RIDE 10/12/2012 10:12AM

    I'm such a carb person too. I'm focusing on whole foods and not processed carbs and it seems to help.

I know anyone who has tried Crossfit loves it so it's good you will be getting back to those types of workouts. I love strength training and can't wait for my next round or P90x.

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MDBUTTERFLY 10/12/2012 9:42AM

    I KNOW you will get there and what you have already accomplished...well...AMAZING! emoticon

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DEBJAE 10/12/2012 9:06AM

    UHM...116, did you say 116 pounds lost???? WOW!!! No wonder you're so inspiring...you're conquering the heck out of this healthy lifestyle!

And I love this "the workout that you need to do is the one you are NOT doing" that you wrote...never thought about that but I might have to borrow it...great thoughts from a great guy!

You're doing awesome...keep it going, I know you will! Look forward to that Iron man adventure feedback...you'll be there in no time!

emoticon emoticon emoticon

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GINGERHAWK 10/12/2012 9:01AM

    116 pound weight loss, a 75 mile ride, and an awesome plan to move forward? Wow, wow and wow! Kudos to you! I look forward to heraing more about your progress. emoticon

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KATHIC2 10/12/2012 7:42AM

  You are awesome!

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STHAX10 10/12/2012 7:10AM

    emoticon emoticon

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123ELAINE456 10/12/2012 2:48AM

  AWESOME 116 POUND WEIGHT LOSS!!! GREAT GOALS!!! KEEP IT UP!!! God Bless You and Have a Wonderful Week. Enjoy Your Day. Take Care.

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GOING-STRONG 10/12/2012 12:10AM

    So happy you are seeing some positive results... things are going in the right direction for you on many fronts my man! Enjoy ... your success is well deserved.

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NANDA82 10/11/2012 10:25PM

    Sounds great! I really want to participate in a triathlon one day, before I run a couple marathons though, so I'll def take a closer look at the books you talked about. Thanks for sharing and keep up with the awesomeness!!

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DIANER2014 10/11/2012 9:40PM

    Great plan! Good luck! emoticon emoticon

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TALVARADO6 10/11/2012 8:07PM

    Awesome! You are doing great! Sounds like some fantastic goals! Keep up the great work!

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ONEKIDSMOM 10/11/2012 7:56PM

    Woo-hoo! Much accomplished, more dreams to fulfil. You shall HAVE that new life, because you will MAKE that new life. And you're worth it!

Iron Man Kona, HI this weekend. This fan girl will be riding along in spirit with Sister Madonna Buda, who qualified at the tender young age of 82. If SHE can, WE can, right?

Half Iron next August for you... first dream, then DO!

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REGILIEH 10/11/2012 7:53PM

    I am looking forward to when you can plan your trip to Lake Placid! I too love the area. My daughter spent a summer ice skating there and they had a big Labor Day show, it is so beautiful there. 116 lbs., WOW! INCREDIBLE!!! emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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KAREN_NY 10/11/2012 7:50PM

    This is a YEAH on so many levels..... from goofing off to Lake Placid!!!!

You GO!

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FITFOODIE806 10/11/2012 7:45PM

    Yes! I am so excited for this journey. And, please, geek out! Sounds like I need to read some more from that guy.

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LIVEDAILY 10/11/2012 7:11PM

    Sounds like a good plan Robert! I think it is awesome that you've already lost 116 pounds!!
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Keep on keeping on and pushing!!

Reading...interest
ing; I've had the same conversation today with two totally different people. If it is something that interests YOU; that YOU want to read, you will be motivated to read it, no matter how tired you are, even if it's a page at a time, before you fall asleep!

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SLIMLEAF 10/11/2012 7:10PM

    You've lost 116lb??! That's amazing! Well done! That represents a HUGE amount of self-discipline and effort.

Your Phase 1 plan sounds good too. I wish you well.

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GREENGENES 10/11/2012 6:50PM

    Sounds like a great plan. Good luck!

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LINDAK25 10/11/2012 5:59PM

    Sounds good. Go for it!

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TXHRT4U 10/11/2012 5:51PM

    Sounds like a great plan! emoticon I read Ben's emails. I have really enjoyed them. As we say in the P90X world "BRING IT"

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LIGHTNINGRUNNER 10/11/2012 5:40PM

    You can reach your goals - make sure you have smaller goals to reach - I know I find that smaller quicker reached goals motivate me.

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MARATHONDAD 10/11/2012 5:24PM

    great plan I have no doubt u will loose the rest of your weight!!!!

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LYNSEY723 10/11/2012 5:21PM

    Sounds like a great plan! I look forward to following your progress and thoughts as you continue through it!

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