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BIG_JNO's Photo BIG_JNO SparkPoints: (184)
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4/20/18 8:32 A

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I see that I haven't replied since March 9th and today is April 20th. The past 6 weeks have been up and down for me. The wife and I took a week long vacation during Spring Break and I really feel off the wagon. After the vacation, I started drinking 2-3 Bourbon's every evening. That evil stuff makes me gain weight like crazy and really retain water. At one point about three weeks ago, I stepped back on the scales and they tipped north of 263 lbs.

The good news..... that caused me to straighten up and the last two weeks I have done very well. This morning I weighed 255.2 lbs.

For two weeks I have done great with exercise, 5-6 days a week, mixing lifting and cardio.

I really want to crack in to the 240's.

Colorado John


 Pounds lost: 17.0 
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BIG_JNO's Photo BIG_JNO SparkPoints: (184)
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3/9/18 7:00 A

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1.0 lbs lost.

The best news for me.... I continue to loose, despite the fact that I continue to ramp and increase my weight training and gain more dense muscle mass. Up too 8 reps of 185lbs on Bench, same on Squats, 60lb dumbbell incline bench and same with rows….12 Reps. 40lb dumbbells over-head press x 8. Good-mornings with a 10lb weight behind my head x 25.

It was a weird week... On Monday I was down in weight and I really thought this might be a 7 day stint where I would drop as much as 3 lbs. Then Tuesday AM I awoke with a sour and upset stomach. I felt bloated and nasty. I stepped on the scales out of curiosity, and tipped the scales in the high 257's. The wife had the same symptoms the day before, so it was either something bad we ate or some little 24hr bug.

With the increased workout activity (also 3x a week on elliptical, about 500 calories burned in 30 min)…. I have added back a little bit of bread. We found these thin hamburger buns that are only 100 calories a piece. We are eating a hamburger with 97% lean meat, a couple of times a week. We also bought some English muffins and with some eggs on occasion, we have half a muffin. Kinda helps to not feel like our program is nothing by punishment….rather we can enjoy a bit of what we are eating. Seems more sustainable…...

There is a reason for a little celebration this morning.... Since the first of January, I am down exactly 17 lbs!!!

272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th
262.4 lbs - Friday, January 26th
262.5 lbs - Friday, February 2nd
259.2 lbs - Friday, February 9th
258.6 lbs - Friday, February 16th
256.4 lbs - Friday, February 23rd
256.2 lbs - Friday, March 2nd
255.2 lbs - Friday, March 9th

Edited by: BIG_JNO at: 3/9/2018 (07:42)
Colorado John


 Pounds lost: 17.0 
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9.3
18.6
27.9
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BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
3/2/18 8:11 A

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0.2 lbs lost

As I type this morning, I realize that I have let an indulgence get the best of me throughout the week. You know how we all tend to let those little things creep in and get the best of us!

I'm actually mad at myself that I am only down 3lbs over the last three weeks.

In the beginning, I set a consumption rule of one glass of wine, every afternoon. I was even so strict that I would measure the wine at 5-6 oz. If I kept my intake at one glass, I was loosing weight with acceptable results. Then came Saturday morning where the wife poured me some bubbly.....then two glasses around 4pm. Then again on Sunday..... Heck.....Tuesday evening, 4 glasses. Thursday.....4 glasses.

It's a wonder that I even lost 0.2 for the week, but my workouts have become really intense, burning over 500 calories when I elliptical.

So other than the wine.... I have actually been really good. So in talking with the wife this morning (my accountability partner), and someone else who loves, loves wine...... We will encourage each other to sip a strong Red, keeping the intake at 5-6 oz. And the evil stuff, Chardonnay (which can be guzzled), will not be purchased. If I keep it out of the house.... I keep it out of my tummy.


272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th
262.4 lbs - Friday, January 26th
262.5 lbs - Friday, February 2nd
259.2 lbs - Friday, February 9th
258.6 lbs - Friday, February 16th
256.4 lbs - Friday, February 23rd
256.2 lbs - Friday, March 2nd

Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
2/23/18 7:10 A

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2.2 lbs lost.....

Good week! Really nothing out of the ordinary in regard to successes and failures. Just stayed the course and was boringly routine. I am really starting to like how I am eating and I am not missing sweets, bread or other carbs that are my enemy to weight loss. Proteins and salads and cut fruit and low carb veggies..... that's the program and I like it. I'm still loosing, even enjoying a glass of wine every evening.

I did start back with cardio this week. Hadn't logged any time on the elliptical since I had that bad Cold. But I am back up to 30 minutes keeping the heart rate around the 140's to 150's.

I have stopped drinking the 8pm smoothies. I was pouring in a high protein/low carb drink (purchased from Costco) and something in those drinks was causing me fitful sleep. Once I quit them, I immediately started sleeping much better. For my evening snack I am eating a few peanuts and an apple sauce packet (no sugar).

Fitting and wearing my 38" waist jeans again. Seems the waist fat is some of the last to be burned off with my body type. Frustrating!!! I am driven, driven, driven.... to get to 225 lbs!!!! Even at 256 I feel lighter, better, joints don't ache.... giddy up!

272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th
262.4 lbs - Friday, January 26th
262.5 lbs - Friday, February 2nd
259.2 lbs - Friday, February 9th
258.6 lbs - Friday, February 16th
256.4 lbs - Friday, February 23rd

Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
2/16/18 8:02 A

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0.6 lbs lost.....

Undisciplined set of days started last Friday evening. I'll just say that I slipped back into some bad intake over the weekend. Skiing on Sunday, we ate a huge nacho plate on the slopes and then I was so sore from skiing.... I didn't work out for several days. Monday morning I weighed 263.7...... It took the rest of the week-days to catch back up and finally post a little loss. But hey, I guess the good news is that I am still down for the overall effort.


272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th
262.4 lbs - Friday, January 26th
262.5 lbs - Friday, February 2nd
259.2 lbs - Friday, February 9th
258.6 lbs - Friday, February 16th

Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
2/9/18 7:57 A

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3.3 lbs down this week.

Yahoo.... This mornings weigh-in revealed an "Oh-Niner" Day. I have so much to loose, my short-term goals are 10lbs at a time, trying to drop into the next lowest factor of ten. So dropping below 259.9.... is an "Oh-Niner" day. I'm now in the 250's.
My next "Oh-Niner" day will be celebrated at 249.9.

As with a good chunk of America, last Sunday wasn't the healthiest day of the year. I did resist intake on most of the bad stuff, but while the Eagles and the Patriots were battling it out, I did splurge on some chips and dips and a couple of drinks.

It wasn't until Monday that I was recovered from that bad Cold enough to start exercising again. Since it had been about 9 days since lifting last, I started back with about 80% of what I was lifting. Tuesday found me sore again. I still have a little head/chest congestion, so I haven't cardio'd at all. Maybe I'll start back with the Elliptical on Sunday.

For some reason, I still wake up at about 2-3am really hungry. In order to go back to sleep quickly, I have started to drink about 6-8oz of Almond Milk. It seems to trick my body.... and I'm able to sleep hard until about 5am.

272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th
262.4 lbs - Friday, January 26th
262.5 lbs - Friday, February 2nd
259.2 lbs - Friday, February 9th

Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
2/2/18 7:26 A

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0.1 lb gain this past week.

Last Friday I woke up with a Cold. I laid in bed Friday, Saturday and Sunday. It was pretty bad. The Cold perpetuated.... even through this morning. I tried to eat right, but when one is miserable, comfort food is hard to resist. I did not lift or do any cardio exercising all week. I plan to take it easy over the week, starting my lifting and cardio again on Monday.

272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th
262.4 lbs - Friday, January 26th
262.5 lbs - Friday, February 2nd

Edited by: BIG_JNO at: 2/2/2018 (07:27)
Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
1/26/18 6:53 A

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2.4 lbs lost this week. I feel that I am settling into a sustainable weight loss amount per week. With my intake and exercise, 2-3 lbs a week is reasonable and doable.

A few interesting things to note for this past week. Last Sunday we celebrated our daughters birthday. She turned 23. I was pretty good, but I did partake of a little cake and ice cream, and since we grilled Kbobs and french bread, I just couldn't say NO to the butter-basted, charcoal grilled bread. Weighing the next morning, I didn't loose any weight.... but I didn't gain.

On Tuesday I was traveling for business and I really wanted some fish for lunch. I stopped in at a Red Lobster about 12:30 and was absolutely famished, because I forgot to bring a mid-morning snack. As I was looking over the menu I had a psychological melt-down. In a bad, bad way I wanted that HUGE platter of fried shellfish and fillets. I am amazed at how strong the urge was to 'fall off the proverbial wagon'. Instead I ordered a salad and a wood grilled fish filet. It was completely unfulfilling, imagining all that fried fish.

Then yesterday morning I awoke with pressure in my sinuses and felt like I had horrible allergies all day. I skipped my cardio workout. This morning I woke with a Cold and assume I won't do my lifting workout. I am going to get a lot of rest and take care of myself today and over the weekend, trusting I can knock this quickly.


272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th
262.4 lbs - Friday, January 26th

Edited by: BIG_JNO at: 1/26/2018 (06:54)
Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
1/19/18 6:52 A

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Woke up this morning and was 264.8lbs. I suppose the good news is that over two weeks, I am down 7.2 lbs, or 3.6lbs per week. We all know the first week or two is weight loss that is some water weight and some clearing out of the digestive track. I expect to settle to about 2-2.5 lbs per week.

I have changed my workouts. I am now lifting one day and cardio the next. I really like to elliptical hard for 30 min, breaking a good sweat and breathing hard and deep.
My weight training is staying solid, but I am increasing the weight on the squat bar, as the soreness has disappeared and I am getting stronger. Only 65lbs on the bar is what I started with and yesterday I completed two sets of 8 with 105 lbs and 150lbs.

My nutritional intake has been strict and steady. The only splurge was last Saturday evening, coming home from skiing, the wife and I stopped in for a hamburger. But we drank water and no soda or fries.

I'm still waking up super hungry, just famished, despite drinking the smoothie at 7:30-8pm each evening.

With my high protein intake and low carbs, the fat is noticeably coming off my body. But I am building muscle. My jeans are much looser. I have no way to measure, but I am guessing I have lost a good bit more than 7.2lbs of fat, due to the dense muscle mass gain.

I'm liking this new lifestyle! I feel better, have more energy and am much stronger.

272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th
264.8 lbs - Friday, January 19th

Edited by: BIG_JNO at: 1/19/2018 (08:33)
Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
1/12/18 7:03 A

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As any of us would expect, the first week of a program has some anomalies and challenges. The body and mind have to adjust to the new lifestyle. My mind hasn't been as hard a struggle, as I would have expected. I am not having the carb/sugar/pastry/chips cravings as I thought I would. I am sure the fruit I am eating, along with the evening Smoothy is helping. The body is another story. I have had days of soreness from the weight lifting. Even though I am eating between 1,500-1,800 calories a day and drinking the Smoothy at 8pm, I wake up a couple of times a night, really hungry. Thankfully, no headaches as a result of dropping sugar.

But this morning the scales were very kind to me. Once again, the first week, some interesting things happen like: loosing water weight, clearing out the intestinal track and a loss of body weight that is the easy fat stores to loose. I don't expect future weeks to show such an amazing drop.

By the way, I really like Bourbon and Red Wine. Past months of alcohol intake were a big reason for my weight gain, along with DELICIOUS fried foods and BREAD. As a part of my lifestyle change, I am quitting Bourbon completely and reducing my Red Wine intake to a single, 5-6oz glass every evening.

272.2 lbs - Friday, January 5th
269.0 lbs - Friday, January 12th

Edited by: BIG_JNO at: 1/19/2018 (06:52)
Colorado John


 Pounds lost: 17.0 
0
9.3
18.6
27.9
37.2
BIG_JNO's Photo BIG_JNO SparkPoints: (184)
Fitness Minutes: (120)
Posts: 45
1/11/18 9:15 P

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A year ago, I woke up the day after Christmas, feeling terrible. I decided I have got to do something about my health. Stepping on the scales, the digital readout was disappointing..... 282 lbs. (By the way, I am 6'4".) January 2nd, 2017, I started working out. Mainly I focused on Elliptical work, but also did some light weight training 5-6 days a week. I didn't change my diet too much and on February 6th I had only dropped 5 lbs, to 277 lbs.

I had lost 60 lbs, earlier in life on a low carb diet. I decided to do it again. By the first of May, I was down to 242 lbs.....a loss of 40 lbs since Christmas. It was awesome.... 38" waist jeans were starting to feel loose and I really had a skip in my step and much inspired confidence in the way I felt about myself. Then...... I fell off the wagon on a vacation trip and never recovered, regaining most of it over the next 7 months.

January 2nd of this year, I stepped back on the scales and weighed 272 lbs. After a long talk with the wife, we agreed that a diet would be a bad idea because I was 3 for 3 in loosing a ton of weight, only to gain it back within a year. She said, "WE...together, need to make some permanent lifestyle changes." She said, "You turn 50 this year and I want you healthy and living long."

I am highly motivated to get lean and mean. The end of March I turn 50 years old. I have 11 weeks to the big birthday and I want to step on the scales and see a really good number for my half-century birthday. I have also promised myself that I will schedule a doctors appointment in April, a big annual comprehensive, and I don't want to be scolded/chewed out by my doctor. Also, I am very active...... Love skiing, riding off-road motorcycles, hiking, etc.... and I want to be fit enough to really enjoy the activities. Carry an extra 50 lbs is really hard on my joints, muscles and cardio system.

So.... it began. I made the commitment and started Friday, January 5th.

Meal Plan: All kinds of meats, Lots of green veggies, all the fruit I want. No Sugar, No Wheat, No Starchy Veggies. In the evenings, when I always get my cravings for sugar, I am making a Icy with crushed ice, a little frozen fruit and a low-carb, protein drink.

Fitness: I will work out every day, alternating "A" and "B" days. "A" Day: Upper Body Dumbell Lifts, one set, 15-20 reps, plus 20 min. Walking on Treadmill. "B" Day: Lower Body with Squats and Good Mornings, plus 20 min. Elliptical.

Tomorrow morning I will step on the scale, recording my progress in my first week. Every Friday, I will report how my week went and what my weight was on each Friday morning.

Edited by: BIG_JNO at: 1/12/2018 (07:14)
Colorado John


 Pounds lost: 17.0 
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27.9
37.2
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