ReVamp ... As Suggested by the Bossman!

[vamp]

Just Realized I have yet to post some body stats.... 5'8"

09/09/13 is when I started measuring.... 281.4 lbs, waist 51.5", hips 48.5
09/23/13 Today.................................. 274.6 lbs, waist 50.5", hips 47.25 (measured the hips 5 times for the same answer... )

So in 6.8 lbs., waist 1", hips 1.25" lost. Not bad for a two week span results always get a smile! So for sure I am going to keep going.

On that note, last night I walked 3.7 km in 51.27 minutes.... I achieved first cross/road distance point on walk that I was aiming for and actually completed it in less weeks than I thought. next few are going to be challenging because once I hit a certain point turning around and walking back is just as far as the route home... it is more mental at that point than physical. We'll see how it goes.

Today is gym day and I am excited to see how it goes... I am excited because I have increased some weights. I am thinking of getting to a 10 km walk and then run... I think in a year if I keep it up I could do the Terry Fox Run..... we'll see how I feel in a few months but I now realize it is a possibility! Just being able to see the possibilities brings about a certain confidence and good feelings.

[musculArgirl2]

that's really good in that short of time! can i ask what you diet and calories is like?? I WISH i could lose weight quick!

great job Vamp! You are doing really well.

[vamp]

I don't count calories. Basic rule is 4 meals a day, protein in each and extra protein after weight workout. Fruit in the morning, vegies in last half of day (try for 1 salad a day but I use broccoli slaw or cabbage slaw as a base rather than lettuce, for taste and more nutritional value, oil and vinegar and pepper, I add ham, cheese, nuts, seeds or slices of hardboiled egg to ensure there is protein in the salad) Try and limit the total starches to about 4 servings a day.... breads, rice, potato, cereals, etc. I drink between 3-5 L of water a day and about 1 Large coffee. I buy low fat dairy except for milk which is skim. No fat dairy often has higher sodium and more ingredients so I try to avoid them.

The other thing I am doing is exercising 6 out of seven days... 3 days on weights 3x10 to 3x20 reps depending on day and 2 15 minute walks on the treadmill.... the other 3 days I go for a walk at the best pace I can keep and try to go a little farther in distance every day (anywhere between 100-500 meters more)


This is an example of yesterdays meals....

meal 1 ..
2 hard boiled eggs
1 Lg. banana
1 orange
1 fruit yogurt cup
1 lg. mug of coffee 1s 2c

meal 2 ...
I taco mad in large wrap with beef, cheese, vegies, ounce of sunflower seeds and some sour cream
1 lg. mug of coffee 1s 2c

meal 3 ...
2 slice of bacon with a 1/2 serving of cheese on 2 whole wheat toast
2 cup of mixed vegie salad with ounce of dried cranberries and ounce of pistacios with oil and vinegar

meal 4 ...
2 rows of rice crackers with 1 cup avocado dip
**dip includes... avocados, onion, garlic, cumin, tomato, green pepper, cottage cheese, and yogurt mixed in food processor

2.5 L of water throughout day

this was a higher calorie day but kept it pretty healthy.

[musculArgirl2]

Thanks for the info I love to know that stuff.. I think you are doing really well and i LOVE your attitude. You have been through a lot the last couple years and you seem really motivated and upbeat. Keep it up!

[vamp]

Thank you, I am motivated... I have goals, not necessarily in order or all of them but...

1. get rid of cane
2. get down to 230 lb.
3. get back to work... Looking at new year
4. build weight lifting capacity back up to where I have been in past.... then surpass them.... they were:
365 lb. squats and deads for 5x5
295 lb. max bench press
5. Would like to try a power lifting competition before I am fifty.
6. Maybe run the 10 km Terry Fox run in a year.
7. ...
8. ...

Without set goals within time frames we are just floating in life... we all need purpose and drive to grow! We will not succeed at every goal, if we do, we are not challenging ourselves enough. Not all goals require time frames and just because we don't meet a goal does not mean we give up. Adjust the goal to suit the setbacks but never quit !!!!!!!!!!

[musculArgirl2]

Great goals Chris!! Can't wait to see you achieve them. You can do it!!

[vamp]

Thanks

Good day in gym except tried the elyptical..... bad idea... 3 minutes and was done.... massive cramp in right quad just above the knee on the inside of leg.... took 10 minutes to massage out and then used treadmill to walk it out more and give it a cool down... thinking it is because flexibility isn't back yet and the machine requires a lot more range of motion. I will get there, just another thing I have found not quite ready for.

[musculArgirl2]

You will do it. i'm really glad you came back to the site chris. You really help me appreciate what i have with all you have been through and the attitude you have and your goals. Not to mention you are very encouraging. So thank you for coming back.

Keep going it will improve just takes time.

[vamp]

Thanks Becky, it means a lot

[Boss Man]

1. get rid of cane

and become more able; ba dum dum tshh

[vamp]

That was Cheesy Bossman, although a good one!

[vamp]

Well, Saturday night was beautiful for a walk!! 5.8 Km for 1:11:57. That is a average pace of 12:24 / Km.... Damn I impressed myself.....

One problem arising... last few walks have been causing shin pain... think its "shin splints" but no idea how to treat this... the pair of shoes I am wearing are new and not causing foot pain ... the old shoes were foot pain and shin splints. Is there any way to make it less painful walking for distances... eventually I plan on jogging or sprints but with the shin splints it will be terrible. Would love some practical and proven ways to improve this condition if any are known.

Thanks in advance!

[Alinshop]

You have been through a lot, and are extremely fortunate to have found what was wrong to only pull through. Good luck on your road to wellness!

[musculArgirl2]

i'm no expert. knowledge that i do have actually came about from Jocelyn when she was having shin splints from running on the treadmill. LOL

But you want to make sure you are walking not with your heal first, stretch out your shins, maybe you are doing too much too soon or going to fast too soon.

i would take a break from it till they heal too.

Those are suggestions. I'm sure boss can give a better answer. Good Luck.

[vamp]

Thanks Alinshop.

MusculArgirl2.... well stopping is not an option... maybe slowing down... shin stretching I will definately try... don't know about walking "un-normal" and going against the heel to toe movement of walking..... Thank you so much for the suggestions! I appreciate the input most definitely!!!

Chris