I know it’s been a long time since I last posted. Never fear! I’ve continued on my Weight Loss plans since my last post and have had great success.
When I last posted I was 226.4, as of my last weigh in I’m now at 208! That’s 18.4 pounds in 11.5 weeks or 1.6 pounds per week. I feel pretty good about these results given there were several holidays mixed in.
For nutrition/support I’ve joined Weight Watchers and attend a meeting every week. I’ve found the system works great and counting points is easier than calories. However, the biggest thing is all the healthy tips you get at the meetings and the support you get from your fellow Weight Watchers buddies. It’s opened my mind to a lot of concepts and to the fact that I’m not the only one who has issues with weight/food and has the same failures in losing weight as I do. Also there is a greater level of accountability with the weekly weigh ins.
As far as workouts go:
Right now I exercise 4 days per week.
Tuesday: 30 minutes jogging with some short walking mixed in and I do chest and biceps in the weight room.
Wed: 30 minute jogging/walk
Thursday: 40 minutes jogging/walk, Shoulders & Back in the weight room
Friday: 30 Minutes jog/walk, Triceps/Abs/Legs in the weight room.
None scale victories since last post:
#1- Down 3 notches on the belt, will need a new and smaller one soon.
#2- Down 3 pant sizes and 1 shirt size. My winter coat is getting too small as well.
#3- My 5-year-old daughter asked me this morning (while I was shaving with my shirt off) “Daddy? Where did you get those muscles?”, I got a chuckle out of that. I’m by no means lean, still chubby but you can see the muscle underneath better than before.
#4- I’m now cold a lot more. My wife has a big down comforter on the bed and I used to bake underneath it and now I’m wearing PJs and sleeping under the comforter.
Another thing I noticed as well the other day was while cleaning the cat boxes out. I lifted up the bucket of cat litter in it and noticed the weight then thought “this is probably the amount of weight I lost”. I put the bucket on the scale and it was about 15 pounds. It really put into my mind how much 18 pounds is and no wonder I have more energy and can get around a lot easier now.
That’s it for now!
I’ve been at it for about two weeks now and down a 4.4 pounds from my initial weight. I seem to be holding some extra water weight the last few days. Weight ballooned from 224 to 226.8 over two days while I know I was in a deficit. I guess we’ll see how it shakes out come official weigh in day on Wed.
I’m a bit nervous over Thanksgiving but have formulated a plan. My plan will be to focus on turkey and veggie dishes that are primarily veggies with no sauces. I figure that the turkey should be pretty filling and of course has great protein content and the veggies can be a filler. I still plan to eat a slice of pumpkin pie and have small portions of other stuff. I plan to partially off set Thanksgiving diner by skipping breakfast that day.
Run/Walk 0.72 Miles in 15 minutes
Wall Diamond PU:
Bench press DB: 2x20x12
Flys DB: 2x15x12
Shoulder Press DB: 2x20x12
abs cruches medicine ball, cruches arms up
0.75 miles in 15 minutes
Don’t have heavier DBs yes, awaiting my adjustable ones to come in the mail.
Still had some DOMS in my legs but the soreness was gone after doing some walking/running.
Only as strong as your mind.
I got on the scale this morning and was down 2.2 pounds which I assume is mostly water weight as I was eating pretty high carb and sodium before starting my new program.
Right now I’m sticking to a firm 1800 calories net, per day. I’m shooting for 25% protein.
Fitness plan is currently workout box “ignition” which is a home workout routine that used dumbells and body weight for most of the exercises. I also will be working in some P90X routines from time to time and perhaps some trips to the gym. I have a treadmill in my basement workout area so I’ll do cardio on that.
Have a set of these coming soon:
Mine will be 50’s though. Will post a a review when I get them.
I gained back about 5 pounds in the last few weeks. However, I’m back on my program now hopefully for good and until I reach and maintain my goals.
Look for updated “starting” pictures soon.
But, I’m back.
I tried running as you may have noticed in previous posts but I ended up having a serious flare-up of my knee issues as a result. I also have arthritis in my right hip probably as a result of an old injury so I had to give up the running for now. Maybe I can revisit it when I’ve lost the weight.
I have decided to go back to what works best for me and that is lifting weights and walking.
As of right now I’m close to the same weight as I was when I started this blog, I will post updated pictures soon. Keep an eye out for more frequent posts.
and GO VIKES!!!!!!
Well, I weighed in today and to my surprise I was down 3.6 pounds for the week! Not sure why, since I have had a steady 1 pound or so per week loss rate so far but this week I was down more than three times that. Same intake level and the contents of the nutrition was about the same. The only difference is that I started to run this week. Maybe I’m just burning more calories running that with my weight lifting routine? Not sure but I think this will be a blip on the radar and that I will probably go back to 1 pound per week next week. Either way, it’s a great week on the scale.
As for my daily workout:
I got out on the road this morning around 11 am and ran/walked 2 miles in 30 minutes flat. The first mile was 13:34, a new PR for a mile. The second mile fell of a bit but that’s too be expected. It was a very pleasant sunny day here, 75 degrees, sunny and a light breeze, perfect for a 2 mile run. Every run is better than the last and I’m able to run longer (started with 1 minute of running, now I can do 2.5 minutes) and I’m not very sore the next day and ready to go with a SRD between runs.
Well, my run last night went well. I covered 2 miles in about 30 minutes and I feel OK this morning. I didn’t sleep well last night so I’m a little tired today but I’m not overly sore and don’t have aches or pain.
I was able to run for longer stretches this time that I was in the first run. I didn’t gas cardio wise as fast but the leg fatigue is about the same as it was day 1. This is in line with what “Running for Mortals” says about cardio fitness advances faster than muscular or skeletal systems.
I’m fairly happy with my results so far. If you told me a month ago that I’d run 4 miles in a week I would have laughed at you and I will probably log 8 miles total for this week. After a couple of runs I’m starting to feel more comfortable with running in public. I just feel like I look like a running stump and it’s a bit embarrassing. Even when I was in great shape in high school while I wrestled I looked odd running because I was overly muscled for what most people think for a runner. Now I still have a good amount of muscle but it’s under a thick layer of fat so I’m sure I make for an interesting looking runner. Still, I’ve gotten a few “thumbs up” from other runners while on the paths and that has made me feel more comfortable and it has motivated me to keep at it.
Nutrtion wise I have been on point over the last week , I’m aiming for 1900 calories intake daily which gives me a 600-800 calorie deficit on rest days and 900-1000 calorie deficit on run days. That should put me on pace to lose 1-1.5 pound per week. Last weigh in I was down 1.8 pounds.