Rich's Journal

[richs]

I am only taking in low GI carbs right now other then a cheat meal once a week. Things are going really well for me. Had a change of mindset and have been much happier lately.

[cassiegose]

I am only taking in low GI carbs right now other then a cheat meal once a week. Things are going really well for me. Had a change of mindset and have been much happier lately.

Hi there!

I'm glad to hear that things are going well for ya!

Keep on keeping on!

Cassie

[richs]

Sorry for the lack of updates. I am about as sick as I get right now. Everything is on the back burner until I get better. This is horrible.

[cassiegose]

Sorry for the lack of updates. I am about as sick as I get right now. Everything is on the back burner until I get better. This is horrible.

UGH! Feel better soon. Sorry you're ill.

[richs]

Well, tournament season is over so I am back on the wagon. Lots of house work to do so not much in the way of working out but I am plenty physical right now. I put a lot of weight back on and am at 210.6lbs. Been eating well for a week and feeling great. I plan on taking it easy this time around so I will keep you posted on my progress.

[Boss Man]

Interesting that your town is called Berlin. I assume what with what happened in the late 30's and 40's in Europe, some people might have wanted to change the name to something, that wouldn't remind them of the fallen Americans and the evil blasted Hun

Not disparaging where you live, just musing .

I'm sure you'll get to the physical condition you want to be. Ig your good Lady wife is a keen supporter of your endeavours I'm sure you'll be fine trying ot make the changes you want.

Good luck and don't worry if it doesn't always seem to be doing right. It's not about the occasional off days, but the overall progression that matters.

[richs]

Plain greek yogurt, slivered almonds, vanilla extract, 2 packets splenda, 6 rasberries=mmmmmmmm

[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