Today's Weight = 326.2 (+2.6wtd/-34.8ytd)
I averaged 1996 calories last week with the following breakdown; Carbs - 44%, Fat - 30%, Protein - 21% and Alcohol - 5%.
I really don't have a lot to say this week. I had a gain this week and for the most part the week was good, I did cardio three times and lifted twice and overall maintained a good healthy outlook throughout the week. With a Monday morning weigh in it is important to make Saturday's count and I didn't do great this past Saturday. Yes I did have a few drinks and had a great time out at Clancey's on Saturday night. Got home and proceeded to GRAZE like a COW and got what I deserved at this weigh in this week, so be it. Actually it felt like a burden had been lifted after the three or four scotches and three or four beers, oh well, so the wagon isn't for me. Moderation is key here and I have no issue with it moving forward. You have weeks where your body doesn't respond as well as you would think and its really just your body and not your week, look at the Biggest loser folks, some can post a gain while working out 5/6 hours a week and being directly supervised for their nutrition. Honestly I am not at all worried about reverting to old habits cause this process is here to stay.
I knew that DAMN wagon wasn't very sturdy but I gave it a shot....
Although I didn't help our team goal this week I am expecting good things this week.
Keep the Faith and FIGHT THE FAT...
Monday, February 23, 2009
Tuesday, February 17, 2009
2009 - Week Six - Mental Stamina
Today's Weight - 323.8 (-3.6wtd/-37.4ytd)
I averaged 1933 calories last week with the following breakdown; Carbs - 47%, Fat - 30%, Protein - 23% and Alcohol - 0%. I don't really have a lot to say about my breakdown as it's so much better than it has been at times in the past. I will plan a little better this week to get the fat down a bit and the protein up a bit. I really like the mix of foods I am trying to eat and have kind of gotten into a routine with chicken, steamed veggies etc. Some of the snacks type foods i have to much on are higher in carbs, maybe I'll look for something with less carbs and more protein BUT I don't want to up the caloric intake with these either. The Quaker Oats type are only 90 calories and some of the bars with higher protein are higher calorie and more like meal replacements. We'll see.
I have to say I am physically feeling pretty good, more stamina and strength. I hit the gym 3 times last week for 3 sets of cardio and two upper body weight lifting sessions. I went with Eric to 24 hour fitness on Sunday night and really enjoyed that as well. The only draw back to that is that it takes a lot more time away than working out at the office or at home BUT, it sure is nice physically working out with someone else and having a full array of choices for your workout. The steam room, sauna and whirlpool were nice at the end of the workout as well.
My mental stamina is pretty good as well, I can walk away from bad choices for the most part and can keep away from the fast food and bad foods in general. Choices are a bit easier to make although I did have three cookies yesterday. :-) I've also only had fast food ONCE since Jan 5th and that was a single kids burger (no cheese) and 5 chicken nuggets. Once in six weeks is SO much better than 4 or 5 times a week... I'll take it...
My general mental outlook today is a little down in the dumps, I really can't pinpoint why or what I can do to change it. Work is good, home life is good, fitness routine is good, family and friends are all well. Maybe it was just one of those days where I woke up on the wrong side of the bed. This is BY FAR not the norm for me - the glass is truly half full. We'll grind through the day and get a good work out in later today and look forward to a better day tomorrow...
My goals this week are to workout 4 times this week and keep my calories at 1850 average for the week.
Thanks for listening...
Keep the Faith and FIGHT THE FAT...
I averaged 1933 calories last week with the following breakdown; Carbs - 47%, Fat - 30%, Protein - 23% and Alcohol - 0%. I don't really have a lot to say about my breakdown as it's so much better than it has been at times in the past. I will plan a little better this week to get the fat down a bit and the protein up a bit. I really like the mix of foods I am trying to eat and have kind of gotten into a routine with chicken, steamed veggies etc. Some of the snacks type foods i have to much on are higher in carbs, maybe I'll look for something with less carbs and more protein BUT I don't want to up the caloric intake with these either. The Quaker Oats type are only 90 calories and some of the bars with higher protein are higher calorie and more like meal replacements. We'll see.
I have to say I am physically feeling pretty good, more stamina and strength. I hit the gym 3 times last week for 3 sets of cardio and two upper body weight lifting sessions. I went with Eric to 24 hour fitness on Sunday night and really enjoyed that as well. The only draw back to that is that it takes a lot more time away than working out at the office or at home BUT, it sure is nice physically working out with someone else and having a full array of choices for your workout. The steam room, sauna and whirlpool were nice at the end of the workout as well.
My mental stamina is pretty good as well, I can walk away from bad choices for the most part and can keep away from the fast food and bad foods in general. Choices are a bit easier to make although I did have three cookies yesterday. :-) I've also only had fast food ONCE since Jan 5th and that was a single kids burger (no cheese) and 5 chicken nuggets. Once in six weeks is SO much better than 4 or 5 times a week... I'll take it...
My general mental outlook today is a little down in the dumps, I really can't pinpoint why or what I can do to change it. Work is good, home life is good, fitness routine is good, family and friends are all well. Maybe it was just one of those days where I woke up on the wrong side of the bed. This is BY FAR not the norm for me - the glass is truly half full. We'll grind through the day and get a good work out in later today and look forward to a better day tomorrow...
My goals this week are to workout 4 times this week and keep my calories at 1850 average for the week.
Thanks for listening...
Keep the Faith and FIGHT THE FAT...
Monday, February 9, 2009
2009 - Week Five - Ignore the PAIN...
Today's Weight - 327.4 -8/-33.6
I averaged 1695 calories last week with the following breakdown; Carbs - 46%, Fat - 31%, Protein - 23% and Alcohol - 0%. I really feel my nutritional focus was the best it has been in a LONG time last week. I didn't really waver or do anything to sabotage myself last week. The temptation was there, let me tell you but holding steadfast to the goal at hand is very doable and something I want more than anything right now. I really don't fear being too restrictive with my nutrition and actually this week is about the farthest I really want to push it at this time. I am comfortable with my intake, my body has adjusted to the amount of food I am giving it and I really don't have any big issues with hunger anytime. 1700 calorie average in real terms would bet the equivalent of eating over 5 six inch subway club (wheat bread) sandwiches (with no cheese) but pile on the veggies EACH Day. Stack it up on the counter and that really is a LOT of food.
I have to say my workouts were better than they have been in a LONG time last week. I was in the gym 4 times and had two lifting sessions and 4 GREAT cardio sessions. My bike riding totaled 110 minutes last week at 15+ miles per hour with a medium resistance on the fat burning program OR JUST enough to make me want to die finishing it. :-) Although, after Friday I do feel that I can push up the time on it starting next week if all goes well this week. One thing that really helps me during cardio is to program some motivational and hard charging music into the mp3 player and to CRANK IT UP and just simply gain focus and IGNORE THE PAIN....
Enough rambling for now...
Keep the Faith and FIGHT THE FAT...
B
I averaged 1695 calories last week with the following breakdown; Carbs - 46%, Fat - 31%, Protein - 23% and Alcohol - 0%. I really feel my nutritional focus was the best it has been in a LONG time last week. I didn't really waver or do anything to sabotage myself last week. The temptation was there, let me tell you but holding steadfast to the goal at hand is very doable and something I want more than anything right now. I really don't fear being too restrictive with my nutrition and actually this week is about the farthest I really want to push it at this time. I am comfortable with my intake, my body has adjusted to the amount of food I am giving it and I really don't have any big issues with hunger anytime. 1700 calorie average in real terms would bet the equivalent of eating over 5 six inch subway club (wheat bread) sandwiches (with no cheese) but pile on the veggies EACH Day. Stack it up on the counter and that really is a LOT of food.
I have to say my workouts were better than they have been in a LONG time last week. I was in the gym 4 times and had two lifting sessions and 4 GREAT cardio sessions. My bike riding totaled 110 minutes last week at 15+ miles per hour with a medium resistance on the fat burning program OR JUST enough to make me want to die finishing it. :-) Although, after Friday I do feel that I can push up the time on it starting next week if all goes well this week. One thing that really helps me during cardio is to program some motivational and hard charging music into the mp3 player and to CRANK IT UP and just simply gain focus and IGNORE THE PAIN....
Enough rambling for now...
Keep the Faith and FIGHT THE FAT...
B
Monday, February 2, 2009
January 2009 Recap
In looking at the overall picture I have to be happy with the way January turned out. I dropped 25.4 pounds and I now have clothes that feel a LOT more comfortable. I've gained strength and was able to hit 30 minutes of cardio on the bike by the end of the month after starting out feeling like death at 12 minutes. They say the tortoise will always win the race with a slow and steady pace.
Jan Counts
Ave Cal - 1989/day
Ave Fat - 27%
Ave Carb - 49%
Ave Protein - 23%
Alcohol Consumption - ZERO
One thing I am going to add into the mix starting tomorrow is measuring my body fat. I have the machine at home collecting dust. I NEED it for my MENTAL Health, progress will keep me motivated and as I continue to strength train the scale will no doubt give me the finger at times but measuring my fat WONT...
Jan Counts
Ave Cal - 1989/day
Ave Fat - 27%
Ave Carb - 49%
Ave Protein - 23%
Alcohol Consumption - ZERO
One thing I am going to add into the mix starting tomorrow is measuring my body fat. I have the machine at home collecting dust. I NEED it for my MENTAL Health, progress will keep me motivated and as I continue to strength train the scale will no doubt give me the finger at times but measuring my fat WONT...
2009 - Week Four - Overcoming Obstacles
Today's Weight - 335.4 (+.4/-25.4)
I averaged 2187 calories last week with the following breakdown; Carbs - 44%, Fat - 30%, Protein - 26% and Alcohol - 0%. ONE DAY ruined my week. We went on our first camping trip of the season this past weekend. The good news is that my protein crept up a little but the bad news was that some of it was a LOT of bacon and sausage. My fat intake obviously went up as well.
The weather was to be nice and we had a case of cabin fever so we packed up on Friday and went to one of the local state parks. Saturday morning included a breakfast buffet and poorly scheduled meals throughout the day. Saturday was one BIG NAHD and at the time I felt I did good but after counting it all up I was over 3300 calories for the day. Its not like I went crazy or anything BUT after doing so well up to that point this was my first real disappointment. I've kind of had the mentality to try to avoid situations where I will fail and I let myself be put into that position this past weekend and I all I can say is that I am disappointed. I know I cant be perfect all the time but I really feel as though i let myself down. I know, I know, I shouldn't shoot myself or be so hard on myself but dammit anyway.
OVERCOMING OBSTACLES - I know that as being humans we are destined to fail over an over again but the judge of ones character is what we learn and how we overcome our failures. I've been there before and learned it in the past, time after time after time after time. My frustration is at my failure even though I know there will be times where things just don't go as planned. I have a hard time looking past the failure to the other six days of the week where I really did pretty good. I guess I should look on the positive side because to me the glass is generally half full. I did have a great weekend with my family and we did have some fun sitting in the lodge by the windows in the sun eating breakfast and enjoying the beautiful day.
Until next time - Keep the Faith and (I will continue to) Fight the FAT... (5 pounds this week)
I averaged 2187 calories last week with the following breakdown; Carbs - 44%, Fat - 30%, Protein - 26% and Alcohol - 0%. ONE DAY ruined my week. We went on our first camping trip of the season this past weekend. The good news is that my protein crept up a little but the bad news was that some of it was a LOT of bacon and sausage. My fat intake obviously went up as well.
The weather was to be nice and we had a case of cabin fever so we packed up on Friday and went to one of the local state parks. Saturday morning included a breakfast buffet and poorly scheduled meals throughout the day. Saturday was one BIG NAHD and at the time I felt I did good but after counting it all up I was over 3300 calories for the day. Its not like I went crazy or anything BUT after doing so well up to that point this was my first real disappointment. I've kind of had the mentality to try to avoid situations where I will fail and I let myself be put into that position this past weekend and I all I can say is that I am disappointed. I know I cant be perfect all the time but I really feel as though i let myself down. I know, I know, I shouldn't shoot myself or be so hard on myself but dammit anyway.
OVERCOMING OBSTACLES - I know that as being humans we are destined to fail over an over again but the judge of ones character is what we learn and how we overcome our failures. I've been there before and learned it in the past, time after time after time after time. My frustration is at my failure even though I know there will be times where things just don't go as planned. I have a hard time looking past the failure to the other six days of the week where I really did pretty good. I guess I should look on the positive side because to me the glass is generally half full. I did have a great weekend with my family and we did have some fun sitting in the lodge by the windows in the sun eating breakfast and enjoying the beautiful day.
Until next time - Keep the Faith and (I will continue to) Fight the FAT... (5 pounds this week)
Thursday, January 29, 2009
Tom Venuto - 8 Reasons
Hi all, I wanted to share an email I received the other day.
This comes from Tom Venuto at http://www.burnthefat.com/. I've followed him for quite a while and he is always pretty well right on with his information. You can subscribe to get his email updates on his web site. I think i have them all pretty much in check for now with maybe the exception of number 5, but I am working on it...
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you're confused at this apparent contradiction, consider these statistics: According to a study from Oxford University published in The International Journal of Obesity, within 3 to 5 years, about 80 percent of all 'weight losers' have regained the lost weight, and often gained back a little extra. According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent. For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%. This means that lots and lots of people have "successfully"
lost weight. But not many have kept it off. Therefore, we don't have a weight loss problem, we have a weight-relapse problem; we have a "not sticking with it" problem, wouldn't you agree?
In fact, the fall and subsequent weight-regain usually doesn't take years. Many people have abandoned their new year's resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history! If this is true, then shouldn't we put more of our attention onto figuring out why you haven't been sticking with your program, and what you should do about it? That's what I've been doing recently, and I made that a prime focus of my newest book, The Body Fat Solution I also put together this new list (below) of the top 8 reasons why you fall off the wagon. Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you'll start getting more lasting results. How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world - on paper - it doesn't do you much good if you can't stick with it in practice!
THE 8 REASONS:
1. NO FOCUS: you didn't set goals, you didn't put your goals in writing, and or you didn't stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)
2. NO PRIORITIES: you may have set a goal, but you didn't put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. NO SUPPORT SYSTEM: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. NO ACCOUNTABILITY - you didn't keep score for your own accountability - with a progress chart, weight record, measurements, food journal, training journal, and you didn't set up external accountability (ie, report to someone else or show your results to someone else)
5. NO PATIENCE: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you lost "only" 1 or 2 pounds or hit a plateau, you gave up.
6. NO PLANNING: you winged it. You walked into the gym without having a workout in hand, on paper, you didn't plan your workouts into your weekly schedule; you didn't have a menu on paper, you didn't make time (so instead you made excuses, like "I'm too busy")
7. NO BALANCE: your diet or training program was too extreme.
You went the all or nothing, "I want it now" route instead of the moderate, slow-and-steady wins the race route.
8. NO PERSONALIZATION: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn't suit your schedule, personality, lifestyle, disposition or body type.
So there you have it - 8 reasons why most people to fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Train hard & Expect success,
Tom Venuto
http://www.burnthefat.com/
This comes from Tom Venuto at http://www.burnthefat.com/. I've followed him for quite a while and he is always pretty well right on with his information. You can subscribe to get his email updates on his web site. I think i have them all pretty much in check for now with maybe the exception of number 5, but I am working on it...
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you're confused at this apparent contradiction, consider these statistics: According to a study from Oxford University published in The International Journal of Obesity, within 3 to 5 years, about 80 percent of all 'weight losers' have regained the lost weight, and often gained back a little extra. According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent. For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%. This means that lots and lots of people have "successfully"
lost weight. But not many have kept it off. Therefore, we don't have a weight loss problem, we have a weight-relapse problem; we have a "not sticking with it" problem, wouldn't you agree?
In fact, the fall and subsequent weight-regain usually doesn't take years. Many people have abandoned their new year's resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history! If this is true, then shouldn't we put more of our attention onto figuring out why you haven't been sticking with your program, and what you should do about it? That's what I've been doing recently, and I made that a prime focus of my newest book, The Body Fat Solution I also put together this new list (below) of the top 8 reasons why you fall off the wagon. Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you'll start getting more lasting results. How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world - on paper - it doesn't do you much good if you can't stick with it in practice!
THE 8 REASONS:
1. NO FOCUS: you didn't set goals, you didn't put your goals in writing, and or you didn't stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)
2. NO PRIORITIES: you may have set a goal, but you didn't put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. NO SUPPORT SYSTEM: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. NO ACCOUNTABILITY - you didn't keep score for your own accountability - with a progress chart, weight record, measurements, food journal, training journal, and you didn't set up external accountability (ie, report to someone else or show your results to someone else)
5. NO PATIENCE: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you lost "only" 1 or 2 pounds or hit a plateau, you gave up.
6. NO PLANNING: you winged it. You walked into the gym without having a workout in hand, on paper, you didn't plan your workouts into your weekly schedule; you didn't have a menu on paper, you didn't make time (so instead you made excuses, like "I'm too busy")
7. NO BALANCE: your diet or training program was too extreme.
You went the all or nothing, "I want it now" route instead of the moderate, slow-and-steady wins the race route.
8. NO PERSONALIZATION: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn't suit your schedule, personality, lifestyle, disposition or body type.
So there you have it - 8 reasons why most people to fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Train hard & Expect success,
Tom Venuto
http://www.burnthefat.com/
Monday, January 26, 2009
2009 Week THREE - Perseverance
Today's Weight - 335 (-6.2/-25.8)
I averaged 1918 calories last week with the following breakdown; Carbs - 48%, Fat - 28%, Protein - 24% and Alcohol - 0%. Returning to a full week with only a couple minor "Nutritional and Health Distractions" (NAHD for further reference :-) ) was nice. I'd like to move the Fat down 8% and the protein up 8% and then I'd feel REAL good about it. I remain motivated and upbeat about this process and I feel a little different this time as opposed to any other time. Its kind of like I am at piece with the process and feel more "EVEN KEEL" with it. I worked out three times last week with two workouts being very good and one was kind of "Half Assed".
Perseverance - The dictionary has the following definition for perseverance:
–noun
1. steady persistence in a course of action, a purpose, a state, etc., esp. in spite of difficulties, obstacles, or discouragement.
NAHD = "Nutritional and Health Distractions", my new catch phrase for times when you could be swayed to the "dark" side. In all seriousness these are "opportunities" for failure where you need to remain focused and get your guard up a little bit. I had a couple of these instances this week and handled them VERY WELL.
NAHD #1 - Poker night last Monday. This is always an opportunity to go off the deep end and if I ever wanted to just GIVE UP poker night would afford the opportunity to do it. Now, with that being said, it was held at Matt's last week and Matt and Michelle did a great job providing a healthy option which was AWESOME, some cantaloupe, turkey, wheat bread, grapes and other healthy options. When the healthy option is there its much easier to stay focused. I will admit I had a couple of chocolate chip cookies in addition to the other healthy options but I WONT beat myself up about that at all.
NAHD #2 - Sunday Baptism. This was more about control and discipline than anything else. Pulled pork, taco salad, macaroni salad and french bread. I had some of each and even went back for a little extra taco salad (it was SO awesome - one of my favorites) but remained disciplined throughout the rest of the day to balance off the entire day and still stay under my 2000 calories goal. I passed on what looked like the BEST cake in the world. I wont KID you, I REALLY wanted some of that cake and ice cream and I also wanted to take the ENTIRE BOWL of taco salad and go hide in some closet somewhere and devour it ALL.
These type of things (NAHD) are going to happen and they aren't things you can just NOT go too so you have to practice keeping it together "between the ears". MENTAL TOUGHNESS and "Perseverance" really the key to my success right now and probably forever.
I look to make it another 6.2 pound week this week, that would put me at an even 32 pounds off for January - I'll take it baby. Think of the 5 pound bag of sugar you buy at the grocery store, 6 of those = WOW that is a lot... Better yet think of that 30 pound dumbbell you use for curls or shoulder presses. It really puts 30 pounds into perspective.
PS: My clothes are fitting much looser than before YEA...
Until next time - Keep the Faith and FIGHT THE FAT
I averaged 1918 calories last week with the following breakdown; Carbs - 48%, Fat - 28%, Protein - 24% and Alcohol - 0%. Returning to a full week with only a couple minor "Nutritional and Health Distractions" (NAHD for further reference :-) ) was nice. I'd like to move the Fat down 8% and the protein up 8% and then I'd feel REAL good about it. I remain motivated and upbeat about this process and I feel a little different this time as opposed to any other time. Its kind of like I am at piece with the process and feel more "EVEN KEEL" with it. I worked out three times last week with two workouts being very good and one was kind of "Half Assed".
Perseverance - The dictionary has the following definition for perseverance:
–noun
1. steady persistence in a course of action, a purpose, a state, etc., esp. in spite of difficulties, obstacles, or discouragement.
NAHD = "Nutritional and Health Distractions", my new catch phrase for times when you could be swayed to the "dark" side. In all seriousness these are "opportunities" for failure where you need to remain focused and get your guard up a little bit. I had a couple of these instances this week and handled them VERY WELL.
NAHD #1 - Poker night last Monday. This is always an opportunity to go off the deep end and if I ever wanted to just GIVE UP poker night would afford the opportunity to do it. Now, with that being said, it was held at Matt's last week and Matt and Michelle did a great job providing a healthy option which was AWESOME, some cantaloupe, turkey, wheat bread, grapes and other healthy options. When the healthy option is there its much easier to stay focused. I will admit I had a couple of chocolate chip cookies in addition to the other healthy options but I WONT beat myself up about that at all.
NAHD #2 - Sunday Baptism. This was more about control and discipline than anything else. Pulled pork, taco salad, macaroni salad and french bread. I had some of each and even went back for a little extra taco salad (it was SO awesome - one of my favorites) but remained disciplined throughout the rest of the day to balance off the entire day and still stay under my 2000 calories goal. I passed on what looked like the BEST cake in the world. I wont KID you, I REALLY wanted some of that cake and ice cream and I also wanted to take the ENTIRE BOWL of taco salad and go hide in some closet somewhere and devour it ALL.
These type of things (NAHD) are going to happen and they aren't things you can just NOT go too so you have to practice keeping it together "between the ears". MENTAL TOUGHNESS and "Perseverance" really the key to my success right now and probably forever.
I look to make it another 6.2 pound week this week, that would put me at an even 32 pounds off for January - I'll take it baby. Think of the 5 pound bag of sugar you buy at the grocery store, 6 of those = WOW that is a lot... Better yet think of that 30 pound dumbbell you use for curls or shoulder presses. It really puts 30 pounds into perspective.
PS: My clothes are fitting much looser than before YEA...
Until next time - Keep the Faith and FIGHT THE FAT
Friday, January 23, 2009
Twice the Man NAILS IT
I found this blog entry by TWICE the MAN very inspirational and just had to share. The talk of KILLING THE FAT man hit a home run with me...
http://twicetheman2.blogspot.com/2009/01/kill-fat-man.html
http://twicetheman2.blogspot.com/2009/01/kill-fat-man.html
Donut FRIDAY's - People are great.
Well, you see we have this tradition, as do most office settings, of someone bringing treats on Friday's. Usually donuts or bagels and cream cheese or coffee cakes or something similar. The last time it was my turn I brouht a dozen donuts for the team and also brought Oranges, I had the orange. Well it seems to have caught on and at one point I was going to bow out of the rotation but as the manger for the team I just hadn't yet. It continued today, Leonard was in charge and he brought donuts, bagels and a FRESH FRUIT tray with pineapple, canteloupe and grapes. Now thats awesome, I can easly bypass the donuts for fresh fruit when that is an option and it seems to be becoming the norm now... YAY...
Monday, January 19, 2009
2009 - Week TWO - PRACTICING Nutritional Discipline
Today's Weight - 341.2 (-3.2/-19.8)
I averaged 1980 calories last week with the following breakdown; Carbs - 51%, Fat - 25%, Protein - 24% and Alcohol - 0%. (I cant tell you this is 100% exact this week but it is VERY close) A decent balance and I am very excited about the Alcohol balance remaining at ZERO. I had a high day of over 2700 calories on Saturday but had planned ahead and made the MOST of the early part of the week by being EXTRA "Good" and focused on my nutrition.
The BOYS Trip - We had one our bi-annual boys fishing trip this past weekend (I mentioned it previously) and I knew it would be a challenge on several fronts but I made a promise to myself and I planned on keeping it.
I did pack a cooler and ate VERY well during this trip. I had oatmeal and bananas for breakfast while some others were having scrambled eggs, cheese, sausage ETC. I had a bowl of soup at the restaurant while others ate burgers and sandwiches etc. I had grilled chicken breasts and a chef salad for dinner while others ate Steaks, and other less healthy stuff. You kind of get the idea. One stop was one of our traditional stops, the GENOA Tavern for red beers and the best pizza in that part of the state. Usually TWO large MEAT LOVERS split between three or four of us, this time it was ONE large split four ways which essentially amounted to one of those personal pizza's you see at the pizza joints. It was SOOOOOO Good, I had to fight myself to not devour more and order more but discipline is good sometimes, I think it helps build changes in one's mentality.
I will say nobody even tempted me with food as they all know what I am trying to accomplish and they were very supportive. Actually, its not like we are a bunch of "FOOD Heathens" and in all reality this group of guys is all pretty much focused on being healthier in general too. None other than one is very LARGE like me and he's probably 260ish but a bit taller than me too. Most of the guys are 230ish trying to be 190ish and that is a GREAT challenge for them as well. Then there are the last two skinny bastards, (JUST KIDDING) naturally more slender and fit but they both work at it as well, running and push ups and and stuff like that to keep them where they are. And one more fella who was a 230ies guy for a LONG time and HAS SUCCESSFULLY changed hiself of the last several years and now maintains the 170 ish he is at and looks GREAT and hasn't looked back. (you kind of are a roll model even if I haven't told you that as of late)...
Now, on the drinking front, it was a little more challenging. You see, I am generally the one who can be counted on the "Liven" up things, shotgunning beers and taking shots and generally getting a little "LOOSE" at times. Its been well documented that the hangovers installed on our weekends are sometimes the stuff of legend. At one point in time we were keeping "Records" of items of interest, kind of a fun thing to help recollect some of the history of our trips. You know like "Most Fish Caught in a Weekend" or "Longest roadtrip to get to destination" etc. We'll we once set a record of almost 270 beers drank in a weekend, I think this weekend we may have set a record for LEAST beers drank in a weekend, I'd be very surprised if there were 50 or 60 drank over the entire weekend this time. I am not quite positive but I am "pretty" sure not ONE guy was hung over during our trip - I guess it SUCKS getting old.
I have to SAY there were a couple of points in the weekend where I wanted to grab a pitcher of red beer and SLAM it, or a can of beer and shotgun it BUT, I REALIZE discipline is good sometimes, is DEFINATELY helps to build changes in ones mentality.
I have to give KUDOS to my friend Eric who has very recently quit smoking and did AWESOME over this weekend. I know he had a bigger challenge than I had to face this weekend and really did well.
This week will include more working out and another good balance of nutrition, I look for 6 pounds this week. Until next time...
Keep the Faith and FIGHT THE FAT...
I averaged 1980 calories last week with the following breakdown; Carbs - 51%, Fat - 25%, Protein - 24% and Alcohol - 0%. (I cant tell you this is 100% exact this week but it is VERY close) A decent balance and I am very excited about the Alcohol balance remaining at ZERO. I had a high day of over 2700 calories on Saturday but had planned ahead and made the MOST of the early part of the week by being EXTRA "Good" and focused on my nutrition.
The BOYS Trip - We had one our bi-annual boys fishing trip this past weekend (I mentioned it previously) and I knew it would be a challenge on several fronts but I made a promise to myself and I planned on keeping it.
I did pack a cooler and ate VERY well during this trip. I had oatmeal and bananas for breakfast while some others were having scrambled eggs, cheese, sausage ETC. I had a bowl of soup at the restaurant while others ate burgers and sandwiches etc. I had grilled chicken breasts and a chef salad for dinner while others ate Steaks, and other less healthy stuff. You kind of get the idea. One stop was one of our traditional stops, the GENOA Tavern for red beers and the best pizza in that part of the state. Usually TWO large MEAT LOVERS split between three or four of us, this time it was ONE large split four ways which essentially amounted to one of those personal pizza's you see at the pizza joints. It was SOOOOOO Good, I had to fight myself to not devour more and order more but discipline is good sometimes, I think it helps build changes in one's mentality.
I will say nobody even tempted me with food as they all know what I am trying to accomplish and they were very supportive. Actually, its not like we are a bunch of "FOOD Heathens" and in all reality this group of guys is all pretty much focused on being healthier in general too. None other than one is very LARGE like me and he's probably 260ish but a bit taller than me too. Most of the guys are 230ish trying to be 190ish and that is a GREAT challenge for them as well. Then there are the last two skinny bastards, (JUST KIDDING) naturally more slender and fit but they both work at it as well, running and push ups and and stuff like that to keep them where they are. And one more fella who was a 230ies guy for a LONG time and HAS SUCCESSFULLY changed hiself of the last several years and now maintains the 170 ish he is at and looks GREAT and hasn't looked back. (you kind of are a roll model even if I haven't told you that as of late)...
Now, on the drinking front, it was a little more challenging. You see, I am generally the one who can be counted on the "Liven" up things, shotgunning beers and taking shots and generally getting a little "LOOSE" at times. Its been well documented that the hangovers installed on our weekends are sometimes the stuff of legend. At one point in time we were keeping "Records" of items of interest, kind of a fun thing to help recollect some of the history of our trips. You know like "Most Fish Caught in a Weekend" or "Longest roadtrip to get to destination" etc. We'll we once set a record of almost 270 beers drank in a weekend, I think this weekend we may have set a record for LEAST beers drank in a weekend, I'd be very surprised if there were 50 or 60 drank over the entire weekend this time. I am not quite positive but I am "pretty" sure not ONE guy was hung over during our trip - I guess it SUCKS getting old.
I have to SAY there were a couple of points in the weekend where I wanted to grab a pitcher of red beer and SLAM it, or a can of beer and shotgun it BUT, I REALIZE discipline is good sometimes, is DEFINATELY helps to build changes in ones mentality.
I have to give KUDOS to my friend Eric who has very recently quit smoking and did AWESOME over this weekend. I know he had a bigger challenge than I had to face this weekend and really did well.
This week will include more working out and another good balance of nutrition, I look for 6 pounds this week. Until next time...
Keep the Faith and FIGHT THE FAT...
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