Thirty Pounds

I started my transformation journey on July 21, 2016. To date I've lost 30 lbs - 4 inches off my waist and 3.5 inches off my chest.

I enter Burn the Fat Feed the Muscle challenges to create sparks that help me maintain my focus - as you can see in the graph below, my progress stalled for a month prior to the Holiday challenge - I'm now

back on track. 

Progress Continues

I continue to log food and water daily, and workouts are increasing (see below); however, not to the level of a champion - I continue to improve and work on it - I know and appreciate the value of gym consistency.

 

I'm on my 14th week of my new lifestyle; the weight loss has slowed and I am refocusing on my plan. 

Week 12 Results

I've gone 12 weeks with zero gain. The least loss was 0.90 lbs. I am shredding fat - to date 18 lbs of fat. I've lost a total of 26,8 lbs.

The next phase of my new life style is to introduce cardio and weight training on a daily, consistent basis. 

No Cake

Saying no is getting easier. 

Positive Health and Fitness Behaviors.

I'm working on a new behavior of daily cardio and/or resistance training - regardless of work constraints - there are 24 hours in a day - and there is no excuse for not taking time to move.

I have a limiting belief that I need to go to the gym to workout, or that it has to be a full hour. 

My new behavior is to take a minimum of 30 minutes - use a home exercise app and just move..

Week 11 Day 6

Work has consumed me and has impacted my cardio resistance plan. However, my nutrition plan is in tact and I am looking at a solid week.

I will continue to work on reducing fat intake and increasing protein.

On a side note, I am feeling pretty good. My mind is clear and my energy level is up. I am looking forward to increasing my activity level - adding swimming and running to my routine. 

I expect a plateau in the next few weeks and have strategies to overcome it. 

Week 10 - Ummmph

Week 10

 

The results from week 10 were a little on the umph side. I lost just about 0.70 lbs of fat. Better than gaining, but not within my plan.

 

Today I started the 28 Day Fitness Habit Challenge. I think the timing of this challenge is perfect; just as my momentum has waned.

 

Week 11, I accept your Challenge!!

Wednesday 09/28/2016 Food Diary

Nutrition

NUTRITION

 

In preparation for the upcoming 28 day challenge, I started posting the foods I eat. 

 

I thought this would be a good time to share my goals. I am using the Harris-Benedict Equation to calculate my caloric requirements (Katch McCardle comes in slightly lower) Here is the breakdown:

 

BMR:  1993.2   Harris Benedict

TDEE: 2740.7   At 37.50%

Wkly Weight Loss Goal: 2.0 - 2.5

Target Calorie Deficit   869.00 [32% of TDEE]

Target Net Daily Calories: 1,872

Additional Cal Burned/day:531   Cardio 5 days/week

Net Daily Calorie Deficit: 1,400

 

Macro Nutrients:

 

Carbs: 35%

Fat: 25%

Prot.: 40%

 

I have some work to do relative to attaining Macro Goals:

Reduce nut and cheese consumption

Increase Protein (protein drinks on the road)

 

I travel out of town every week Monday thru Thursday and have been working hard at meeting goals on the road. It's not perfect yet, but huge progress from the past. Major changes to my diet include:

 

No Gluten (bread, pasta, wheat snacks, etc..)

No refined sugar (cookies, cake, ice cream, etc..)

No Alcohol

No Chips

No fried food

 

Increase fish, chicken and lean red meat.

 

Next step - continue to work at achieving macro goal.

Week 10 -Goals

My primary goal for week 10 is 100% focus in the gym. Six hours dedicated to body transformation.

Regardless of how hectic my week is, I will find 1 hour each day for my health and well being.

My 5 Goals for week Ten:

1 - Say something uplifting or helpful to someone.
2 - 15 mim Daily meditation
3 - 40 min daily cardiovascular
4 - Full Body workout - 3 days
5 - Seven hours of sleep on average for the week

Week 9 Results - Just okay

Week 9 Results

To date my stomach is 2.5 inches smaller and I've lost 15 lbs of fat - 22 lbs overall.

As suspected my weight loss was less than target for these past two weeks. There were more days without exercise than I would have liked - I think the next two weeks will help get me back on track.

This is a 40 week journey, I've been fortunate to have great success the first 8 weeks. The upcoming Burn the Fat Feed the Muscle 28 day fitness habit challenge will definitely increase my focus and catapult me into the Holiday Challenge. 

Week 10 - I accept your challenge 

Day 56, Week 8, Month 2

Week 8

 

Week eight was challenging in that there were no normal patterns in the week - late nights, early mornings and a lot of travel time. I had one restaurant meal that I think kills people (holy smokes I think there was fish in my butter).

 

I was craving chicken but couldn't find anything baked - yes, I walked past Popeyes - ended up having nuts. Later that night I was able to get a rotisserie chicken with some spinach. And, this morning - stone cut oats with fresh fruit... ahhhh happy man. 

 

I'm getting to the point where all "bad" food cravings are gone. I am now craving healthy, whole food. 

 

I weighed myself on my mother's scale (I have no idea if it's accurate - even after placing a 10 lb weight on it) according to the scale I lost 5 lbs. I'll take it for now - until I can weight myself in my scale next week. 

 

I've been home one day this month. Good news, I am working out more frequently in the morning in hotel gyms.

 

I am really looking forward to some weekends home.

 

Bring it week 9!

New choices

Day 31, The beginning of week six and all is going well. 

Old habits like drinks in first class and burgers and fries are being replaced with new habits like water, sushi or grilled chicken. 

I'm look forward to the results every week. I'm actually thinking that I will have difficulty eating 2000 calories b

Ending week 5 - Still going strong.

Ending week 5 - Still going strong.

 

This week was my first week on the road - I was fortunate to have four weeks working from home which allowed for kick starting my new life style.

 

I am happy to say that I lost 2.5 lbs this week. Granted not all was fat, but I think at this stage (very obese), I'm okay with it. Once I introduce resistance training on a more consistent basis I will pack on the muscle in no time. 

 

I resisted temptation to eat the creamy Creole/Cajun Louisiana food. I flew first class and said no to alcohol (one of the best perks) and had  banana and almonds that I had with me. 

 

My mind is still in the game. I feel good and am patient with the process - I know it will take me 8 months to get to my ultimate goal. As of now I am 3 lbs off target and at the rate I am going I expect to make it up. 

 

Another challenging week ahead - flying to Louisiana for two days then to Dallas for three days and then to Florida for some time off. Travel days are hard since you're tempted for a quick meal. The good thing is I am learning to adapt to healthy choices and preparation. 

 

Oh, one other challenge is that to prevent intense abdominal pain, I must avoid certain foods - they are called FODMAP. As it turns out, my diet is very similar to the Paleo Diet; however I have several modifications. I finally figured out ( not help from modern medicine) why every time I started to eat healthy I would get severe abdominal pain - smoothies made with yogurt, multi-grain and whole wheat breads, apples, beans and onions - all forbidden if I want to avoid gas in my intestine that causes severe abdominal pain. 

 

I've avoided bread, pizza, ice cream, beer and wine, chips and fried foods for 5 weeks and I feel great.

 

Week 6 - Bring it!

Week Four - Feeling Great!!

 I started this new path on July 28, 2016 when the scale said you're about to hit 260 lbs... woooo no way I said. I think that's it, I think that was the catalyst for my motivation to kick in.

Now, on this path I am more focused and determined then ever. Granted there is one element I am not where I want to be - gym consistency. But I have no doubt that that will come as well.

There is always a lot of variability in my day to day weight since my eating habits are (were) inconsistent, the day I started I weighed 259.4 and today I am 243.8 (15.6 lbs) I know what you're thinking, what was your fat? Well, half of the weight loss was lean weight - another reason I need to get to the gym consistently - and another reason I know I will get there.

Mentally I felt better on day 1 - making the choice to change my lifestyle. Today, physically I feel great! I know I will feel even better once I get to the gym on a consistent basis. 

Coming onto the end of week 4 - all systems are go! looking at a solid 3.5 lb weight loss (2.5 lb of fat).

I hope your journey is going well.... never give up... no matter how many times you've tried and failed - the next time will be your time!!!!

James

How do you get out of bed in the morning?

How do you get out of bed in the morning?

My days and nights are unpredictable so I've determined the only way for me to be consistent is to workout from 5:30 - 6:30 AM. I set my alarm but as of now (very beginning) it's been a challenge.

I know that once I get into a groove it will work out, but I need a boost. Maybe I can ask my wife to be a drill sergeant and get in my face.... Get Up! You won't reach your goal if you don't get up! Move it!

Week 3 Results

Week 3 Results

In three weeks I've lost 4 lbs of fat. Unfortunately I also lost 3.5 lbs of muscle. This is not a surprise as I have not added Element Four: "New Body: Weight Training" to my transformation and I have not been consistent with Element Three "Activate: Cardio Training".

My focus this week will be to maintain my consistency with Element 1-2 with the addition of Element 3-4.

I spent an hour skimming through documentaries on body transformation (holy eggs Tom!) and learned that everyone has unique challenges. The ones who pushed through are the ones who did not allow set-backs to permanently ground them. Also, I saw an interview where an Olympian continued to train in her war torn country - risking her life at times. She said we can't be cry babies and allow this to stop us.

Everyone says it must be hard to be healthy when traveling - my goal is to set an example and transform on the road. Every hotel has a gym (I will pack bands as well) and I will find restaurants with healthy choices.

Week 4 - Bring It!

Heading into week 3 Very strong

Into week three I am still going strong; no fast food, no beer or wine, no bread, chips, pizza - all of the foods I've over indulged in the past.

At this time I am in control and have worked through cravings by just waiting.

I've also replaced old bad habits with new ones - so instead of chips I will have a serving of sunflower seeds that last a lot longer and are healthier. I've replaced alcohol with iced tea (though I need to remember it has caffeine)

After two weeks home I start traveling next week. I have good momentum and I'm in a good place mentally to continue to eat healthy.

Exercise Here is where I will improve on. Cardio and resistance. In order to be consistent I need to exercise in the morning and this has been a tough one for me. However, after listening to Tom's audio on getting out of our comfort zone I will stretch into the next zone and make it a habit that I will look forward to. I need to make some sacrifices initially. I know that many people have more challenges than I will ever have - No excuses

Today is my 8th day of eating clean

Today is my 8th day of eating clean. My goal is to go thirty days. Then I will evaluate if I want to commit to another thirty or begin modifications.

What is clean eating. To me it is the elimination of process foods, bread, beer (alcohol), chips, sweets, pizza etc. I've been to two gatherings and didn't crave any of the food. This is amazing to me - I've never been so disciplined. I am applying everything of read about diet, exercise, overcoming mental challenges.

I will begin working out in the morning as I think that is the only way I will be able to be consistent.

I've lost about 7 lbs. My face feels thinner and when I clasp my hands, it feels thinner.

My motivation is 100% internal. If you were to see me on an elliptical my eyes most likely will be closed. I am visualizing a leaner me, I am feeling internal fat burning away. I am fighting for a new me.

It took me about two years to get to this level of engaged motivation. Odd it wasn't a contest, or a doctors order - maybe my wife's plead for me to take care of myself after her brother just passed away.... maybe...

As I reflect, I think a large part of it is frustration - not finding a decent casual shirt that would fit - noticing my favorite shirts were tight... odd how seeing myself in the mirror didn't trigger alarms - or the scale....

Today, I feel great because mentally I am in the best place I've been in a long time. My long term goal is 70 lbs. I'm thinking it will take me about 42 weeks at 2 lbs per week - ironically my birthday falls on that week.

My plan is to focus on macro nutrients and eating clean. I've placed red stickers on all the bad foods in the house and green stickers on the good foods.

Once I lose 50 lbs(around January) I will start the couch to 5K program - this should be a good boost for the last 3 months as I'm certain there will be plateaus along the way. I'm thinking my machine cardio HIIT workouts will have me in good respiratory shape.

I intend to introduce swimming and cycling at some point and in October 2017 I'd like to participate in a mini triathlon.

I know, I know, it's a long way off. However, it's good to have short term and long term goals.

To recap:

Short Term:

• Eat healthy meals - 900 Cal deficit (32% of TDEE)
• Exercise (resistance and Cardio) 5 days per week (2 days per week are travel days)
• Rest 1 day per week

Long Term

Gradually increase workout intensity, introduce swimming and running around January 2017.

A new day, a new life Day 4

A new day, a new life Day 4

Four days ago, without fanfare, I made the choice to live healthy. I did not enter a contest, it wasn't a special day; my subconscious mind and my body decided for me.

I've read Burn the Fat Feed the Muscle cover to cover twice, I've referenced it over and over. I have the knowledge but not the passion and motivation. My head is in the game. I will apply all I know to achieve my goals:

In five months I am:

• 50 lbs (23 kg) lighter and leaner (burning fat and feeding muscle)
• confident
• energetic
• healthy
• stronger

I am motivated and dedicated to my transformation

Just Get off your ASS James

 I see the path behind me and in front of me, but I'm stuck in an endless circle (imagine a turnaround or rotary) going round and round....

How the hell do I get back on that path.... I've read all the psych books... I've been coached.... I know what F to do (when I use expletives you know I'm not happy)

You know, there comes a time when you just have to get off your fat ass and do it.

Seriously!!!!