Rich's Journal

[richs]

I put everything in the blender and blend it for about a minute. All the flax seeds are broken up. I have also found by letting it blend longer the oatmeal absorbs more water/milk and suspends instead of sinking to the bottom. I am going to try it tomorrow morning with just using water instead of milk.

BTW, I set a new personal best of 1000 calories on the treadmill yesterday. It was hard and took a while but I was feeling good so I went for it. Looking forward to new program tomorrow.

[richs]

I took "before" pics on 12/24 and took new ones today on 1/10. I have been a little frustrated because weight was not dropping. I thought it might be because I have been adding muscle but it can still be frustrating. Well after looking at the new pics that is DEFINITELY what has been happening. Holy crap there is a noticeable difference especially in mid section. I bit more definition in arms and chest as well. love handles have all but dissapeared and stomach is tighter.

To all you out there that are in the same boat as me, throw that scale away and get those embarrasing pictures taken. You feel like a real knob posing but you don't feel so dumb once you start seeing the results. From now on I am taking Cassie's advice and weighing-in once a week.

I am so thankful to this site for all I have learned here. I think with this new program I am starting tomorrow the results will be coming even faster then before. Very cool

[richs]

1/11-200.8lbs!

6:15-(3tbsp flax seed,1/2 cup skim milk,1 cup water,1 banana,1 scoop protein powder,1/2 cup old fashion oatmeal)-shake
9:30-egg salad sandwhich on double fiber bread and an apple. Egg Salad is made up of no-fat mayo, 6 to one whites to yolk, onions and celery
12:00-salad with fat free french dressing and one cut up chicken breast, 1 pc low fat string cheese
3:00-greek yogurt, clementine
3:30-4:15-workout
4:30-protein shake
6:00-chicken/pinneapple salsa, 2 cups broccolli
8:30-protein shake, handfull of mixed nuts

Workout

Bench press
squats
military press
pull ups
dead lift
step ups

3X10 on all exercises

This was first full body workout. I did these in super sets so it did not take long but it was a heart pumping workout. I only took 1.5minutes rest inbetween super sets and kept the weight at 10-12rep max.

[fitoverforty]

1/11-200.8lbs!

Good job!

[cassiegose]

1/11-200.8lbs!

6:15-(3tbsp flax seed,1/2 cup skim milk,1 cup water,1 banana,1 scoop protein powder,1/2 cup old fashion oatmeal)-shake
9:30-egg salad sandwhich on double fiber bread and an apple. Egg Salad is made up of no-fat mayo, 6 to one whites to yolk, onions and celery

200 lbs?! Hmmm... I feel like a "toldja so" is in order here?

Great job Rich!! You're doing fan-freaking-tastic! Definitely keep with the once a week weigh in... any more than that can really get to ya mentally. I'm so glad to hear about those progress pics! I'm a HUGE fan of progress pics. They are better than the scale and body fat tests put together. While the scale and body fat tests aren't always active, the camera never lies!

keep up the great work man!

[richs]

Thanks all! It feels so good to have all the hard work pay off. Still a long ways to go but I am getting there

[richs]

Cassie,

On these 3 X 10 exercises, how much load do you like to use? Do you like being at failure on the 10th rep or do use a weight you could do 15 times but only do it 10?

On a side note: Pinneapple salsa is the greatest tasting healthy food ever made since the dawn of mankind. I have some chicken breast slow cooking in it right now. mmmmmmmmmmm

[cassiegose]

Cassie,

On these 3 X 10 exercises, how much load do you like to use? Do you like being at failure on the 10th rep or do use a weight you could do 15 times but only do it 10?

On a side note: Pinneapple salsa is the greatest tasting healthy food ever made since the dawn of mankind. I have some chicken breast slow cooking in it right now. mmmmmmmmmmm

When I do lifts the last one is a STRUGGLE to get up.... without affecting form of course. No, you really shouldn't be able to do 5 more.... maybe 1 more but not 5.

Have you tried mango salsa? You'll have to try that one next!?! Mango salsa with fish tacos is the bomb-biggity!

[richs]

That is what I thought and that is how I always worked out in the past. Had a great workout today, looking forward to pounding the cardio tomorrow. Had a co-worker come up to me today and said "holy cow, what have you been doing, you look great!". Man that feels good

I will give the Mango salsa a try. I will never doubt you again

[richs]

muscles are surprisingly tired today after yesterday's workout. I have done all those exercises before but never in that combination which I think is what caused this. It is a great feeling and shows the value of mixing things up instead of sticking to the same routine. Tonight is cardio and will have to see how legs feel. Hopefully I am able to get a hard session in but they are so weak right now I might have to stick to walking for an hour.

6:15- breakfast shake
9:30-egg salad sandwhich, apple
12:00-salad with reduced fat shredded cheese, 1 sliced chicken breast and a touch of fat free thousand island dressing
4:00-chicken breast, 1 pc low fat string cheese, handfull of mixed nuts
5:00-6:00-cardio workout
7:00-1 fillet mahi mahi, 1 slice double fiber toast w/ natural peanut butter, 2 cups broccolli

[cassiegose]

That is what I thought and that is how I always worked out in the past. Had a great workout today, looking forward to pounding the cardio tomorrow. Had a co-worker come up to me today and said "holy cow, what have you been doing, you look great!". Man that feels good

I will give the Mango salsa a try. I will never doubt you again

Thats great that people are beginning to notice your progress. There is a saying that i really like... "nothing tastes as good as being fit feels" (actually the saying is "nothing tastes as good as being thin feels but i don't like the term "thin".. fit is better). Anyways I think that is so so true. Being healthy and following a healthy balanced diet and workout program can affect a persons life in so many positive ways! I just wish more overweight and obese people knew how truly great it feels to be in shape and healthy. I think if there was a way to show them how great they would feel BEFORE they actually lost the weight it would a great way to motivate them to get off their butts. However, unfortunately so many people are so accustomed to feeling like crap all the time that they thing thats how they are supposed to feel... they have no idea how great it feels to be healthy and they don't understand how every aspect of their life can be improved through diet and exercise. This is goal in life... to get people moving... to inspire them to make changes to their lives... to show people that they don't have to be trapped in their overweight bodies.

Wow look at me go! I'm totally rambling here (can you tell i'm passionate about this stuff.. LOL!)...I guess the point i'm trying to make is that it is just so great that you have taken the steps to become healthier. I've found that good healthy habits are contagious... once somebody sees how great you look and feel as a result of a proper diet and exercise program they want that for themselves and often also begin to assess their diet and workout programs. Good for you! I'm sure as you continue working towards your goals many many others will be approaching you with compliments and questions about your program. Its amazing what a clean diet and solid workout program can do for ya!

Cassie

[richs]

Ramble on, you are an inspiration to us all and if that is your goal, you are doing a fantastic job!!

One of other co-workers jumped on the bandwagon but is doing the South Beach diet. I am trying to persuade him to just do it the right way but he wants to see results RIGHT NOW. When he gets burned out on the diet I will try again then.

On a side note, 700 FREAKING CALORIES on the treadmill today. I pushed myself harder then I ever have in entire life. I was close to puking at points but I pushed on and got it done right at 59 minutes. I know that might not be much for the fit people out there but it took everything I had and I am proud of myself.

GOOD JOB RICH!

Thanks Rich

[cassiegose]

Ramble on, you are an inspiration to us all and if that is your goal, you are doing a fantastic job!!

One of other co-workers jumped on the bandwagon but is doing the South Beach diet. I am trying to persuade him to just do it the right way but he wants to see results RIGHT NOW. When he gets burned out on the diet I will try again then.

On a side note, 700 FREAKING CALORIES on the treadmill today. I pushed myself harder then I ever have in entire life. I was close to puking at points but I pushed on and got it done right at 59 minutes. I know that might not be much for the fit people out there but it took everything I had and I am proud of myself.

GOOD JOB RICH!

Thanks Rich

Your co-workers doing the south beach eh? Its not the worst diet out there but your friend would see the same results (possibly better) if he simply changed his lifestyle to include a clean balanced diet and regular exercise. The thing with "diets" is that they are typically tempory... a person goes on a "diet" to lose the weight then goes off when they have achieved their goals or get get tired of "dieting" (whichever comes first). Instead, a person should change their lifestyle to encourage the adoption of healthy lifelong habits. I wish more people could get this through their heads.

Good job on pushing yourself on the treadmill!

[richs]

I agree totally. A year ago we had a weight loss competition between us and we both did the south beach diet and the treadmill daily. We actually tied as we lost 21lbs in 28 days. Needless to say within 6 months it was all back on again. That is why I like going this route so much better.

I had a business meeting today at lunch so I took cheat meal for the week. Baked cod and shrimp Not the worst thing but it was breaded and greasy. It sucks because I have a healthy meal sitting in lunchbox but sometimes it just doesn't work. Oh well, back on track now.

[richs]

Ate good today, same stuff as usual.

I did the full body workout Cassie had for me yesterday and did an ab workout and HIIT on the treadmill for 25minutes today.