Rich's Journal

[richs]

Well it has been a while. I wish I could say I am down to my goal weight but that is not the case. I hit an all time high 2 months ago (229lbs). That did not sit well with me and I started cutting back. A short time later I got hit with one of life's sucker punches and it shook me up bad. I had a big decision to make and I chose family.

Life has been GREAT since then and the wife and I are working on our relationship big time. I can honestly say I have never been happier. I have been more active the last few months and been eating right. As of today I weigh 213lbs. My wife and I joined a local gym and are working out together. She is actually underweight but wants to tone. We are doing this together and that is why I feel it is going to stick this time around. I wanted to wait a while before posting but I am confident right now so here goes.

I am taking in 1200-1700 calories per day of the right foods and eating 4-6 meals. I walk 30 minutes almost every day and do HIIT's twice a week. I lift weights 3 times a week doing a split routine. I am loosing an average of 2lbs per week pretty much exactly and I feel great. I fit into some old jeans today. I got a long ways to go as I got a measured 37% body fat ( I just threw up in my mouth a little). I will keep you all posted on my progress and any encouragement is appreciated.

Is Cassie still around?

[Boss Man]

Cassie is devoting time to other things right now,particularly her business interests with her hubby, but is around on facebook.

As for the calories, I'd say you're undereating some. Keep to the 6 meals and consider increasing to around 2,000-2,500, as a sedentary man needs 2,000 calories a day and with your current calories, if you don't consume enough of certain micronutrients, particualy those directly or indirectly relevant to bone building, like Copper, Vit C, Calcium, Vit K2, Phosphorous, Magnesium etc, you could cause bone thinning and increase fracture risk from exercise induced stresses.

The best thing is making it a shared thing with your wife, as that will help to motivate you more, because it shows you have the right levels of support to make it a bit easier to succeed .

I'm proud to see you talking about your ups and downs, because when people try for something and it seems to go downhill, it can feel like failure, embarrassing, hurtful or wondering if they're second rate and not meant to succeed and some people undoubtedly can feel as if talking about it shows some kind of weakness or frailty, but as long as the person never extinguishes that light and holds onto a little shiny nugget of hope, then there is never failure.

Physical failure for those with the ability to perservere, exists in people who give in completely and accept a second best individual exists within them, because they no longer believe someone better is waiting to be discovered.

You have not failed, so that is a big props to you bud and as long as you continue to believe and show your wife, her support and also active participation in your wants, is not being wasted, it will be a great leveller and a marriage strengthener.

You've got such a lot to look forward to, because that person you want to be, has all the potential to come good. Your wife clearly sees it, but ultimately it's about how much you open your eyes to the possibility and see it too.

I'm sure you'll make it happen, so GOOD LUCK, keep believing and don't let yourself down, because you CAN make it happen and you've proven that by not giving up on yourself and realising you ARE worth more, than you would have thought possible at one time or another you've given yourself a fighting chance at success.

Keep us posted yeah .

[richs]

Wow Boss Man, THANKS. Really man, that is awesome and I appreciate that. I will definitely keep you posted and you hit the nail on the head, I am so excited to live the rest of my life right now. I finally am seeing what true happiness is all about.

I am playing with different calorie intakes and have been upping it lately and still losing my 2lbs/week. I will keep you posted on that as well.

[richs]

Had a GREAT workout yesterday. I bought a new car on Tuesday so the wife and I could not get to the gym. That would have been chest/tricep day. Yesterday was back/bisep so I just did a total upper body workout and gave it 100% intensity. It felt great. Here is what I am eating these days:

5:00- 4 egg omlete (1 yolk)/onions/low fat cheese/ low sodium ham served on top of a slice of double fiber toast

7:30- Protein bar

10:00- apple

12:00- grilled chicken salad from Subway

2:30- Apple

4:00- workout

5:00-post workout protein shake

5:30- wild salmon fillet

I will be switching the afternoon apple for some greek yogurt next week. I drink a solid gallon of water every day.

I weigh-in as soon as I get to work after breakfast and a 16oz bottle of water, fully clothed with shoes on.

213.2lbs

We are going on a cruise in November and I would love to get down to 190lbs but it is more about my bodyfat then weight. I know everyone is different but what should my goal be for dropping body fat every 2 months? I have no idea at all how fast one can drop in %.

[Boss Man]

Everyone is different, so there is no hard and fast rule, as it depends on things like caloric intake in relation to amount and type, type of exercise, intensity, whether the person does anything that improves muscle mass and to what extent. I would say if you can aim for around 1-2% a month, you'll be okay.

[richs]

Oh baby, hit the legs hard Saturday. A little sore but not bad. Had a great week with one BIG cheat meal. I upper my intake especially in protein. We do not have anything planned this week so should be another good one.

212.4lbs

22.4lbs to my goal!

[richs]

Here is a breakdown of one of my typical days eating:

Calories-1707
Fat-44.5
Carbs-168
Protein-158

6 meals, 2-1/2 hours apart and a gallon of water each day minimum.

[Athene]

Congrats on your new car! Your vacation in November sounds great!

I know a good way that you could drop body fat in 2 months... have you ever heard of a Paleo Challenge before? I won't go all out on it to you, but if you Google it there's a helpful article on Nerd Fitness . com that really breaks it down. 2 months is a great amount of time to do it, most people completely change in 30 days and drop a lot of excess body fat. It's also a nutrition plan that I have found to be sustainable and varied, which makes it a really satisfying lifestyle change once you're used to it

[richs]

Thanks, I will check it out. I have a good system for now that is working but I am always up for new programs.

I ordered some more Gold standard and it came with a sample packet of a fat burner. I don't get ito that sort of stuff but though what the heck...Well my heart is racing and I feel like I am going to puke. I also feel like running...as fast as I can...go go go go go go. Like I just drank 5 cups of coffee. How in the world do people take this stuff. Definitely not for me.

I had a good week. A bit low on cardio but I did that on purpose as a test and I found out I need to keep the cardio. I was feeling a bit under the weatehr earlier in the week but pushed through it and feel great now. I will not sucumb to any excuses for not working out anymore.

I took some pics and must say I do see a difference but not as much as I was hoping for. As long as there is progress I am happy. It will be a long journey but I am going in the right direction. My cravings are gone and I got it easy. Having my wife work out with me is the best thing and that is going great.

Life is good and for those that are going through a rough time in your life like I just did know that there is a light at the end of the tunnel and you just have to keep pushing through to get there.

[Athene]

It's so nice having a supportive spouse that helps with your goals, glad you have that resource

That fat burner stuff scares me too! I don't like feeling like that. Keep up the good work, slow and steady wins the race.

[Boss Man]

Whatever that gold standard stuff is, I'd try looking into a comparable alternative, because the fact they tried to entice you, to take a disgusting piece of filth fat burning product, by offering a free sample, is to me suspicious and I wouldn't want anybody sending me free samples of things when I order stuff. I'd know what I wanted and if I wanted other stuff, I'd check it out, then either order some or not.

Yes the sample could be canned, but if the product was that good they wouldn't need to entice people with free samples, it would sell itself. It's not like going to a supermarket and being offered samples of a new salami brand, or a new own brand cheese for example and I don't think they should have been doing that that's all .

[richs]

Well, I had a pretty decent week. The week was perfect but the weekend not as good. I hit my legs pretty good and to my surprise I got so sore that I am having a very hard time going down stairs 2 days after the workout. I think doing squats for the 1st time since working out again had something to do with that I know my body and anytime I am sore the scale comes in a bit higher so this weigh-in I am acutally up quite a bit. I have reviewed the week in my head and am going to do some small tweaks to my nutrition. This has really motivated me as I do want to see that scale drop every week.

214.0lbs

[richs]

Did some walking on the treadmill last night to try to loosen up the legs. Wow I overdid it on Saturday. This morning they are still sore to the point I have a hard time walking. I have a chest/tri workout tonight which will be fine and plan on more walking after the workout. I took my vitamins and fish oil and drank my usual gallon of water yesterday. I must have had too much sodium for my weigh-in yesterday because my body let it go and this morning I weighed-in at:

211.7lbs!

Normally I just weigh once a week but yesterdays number had me thrown for a loop. I feel better now

[Boss Man]

It could have been a Sodium issue as you say. The best time to weight is always first thing in the morning, after a potty excursion and the same day every week. This way you don't get any undigested nutrition and / or retained waste, skewing a potential reading .

[Athene]

lol @ "potty excursion"!! So English of you, Boss!

Keep up the great work, Rich