LAST UPDATED 05/02/09
SW - 304 CW 168 / BF% 12-13%
Goal 155 or <10% BF whichever comes first... I'm hoping the BF% comes first

Thanks for stoppin in!

I've lost 136.4 lbs since 03/05/07
Thats an average of 1.21 lbs per week

Got your attention?

Want to do it?

No bullshit.

Count your calories.

Everything.

Its all in the math.

Log everything as often as possible. I slipped for months at a time, but all in all my logging helps give me perspective and motivation when i need it to reassure me that it works.

Lifestyle change is more than a word, or concept. its a reality. Change your lifestyle to involve more moving, pick up a fun hobby, time will go by much faster than an hour in the gym. and its all about energy expenditure.

Lift weights. track your progress, and make sure you are progressing!

No magic pills, no stupid gimic diet. Eat whatever you want, just stay within your calories. You'll learn to find low calorie stuff that keeps you fuller such as...

Big suprise...
Lean Meats and most Vegetables!

I'd love to help anyone, as kind of paying it forward. feel free to message me



*old intro
Intro:
I've always been overweight as long as i can remember. I've also been into working out most of my life... but the only trouble is I've always been into eating as well. its always been my problem... i do good for so long only to return to my original habits. Im not getting any younger... 26 and over lbs gotta do something now before it gets any harder.

My plan:
im a big fan of logic and math, so im going to adopt the calorie counting method, and of course what im into excercising. its simple right? burn more than you eat. well we'll see.

Many lessons ive learned along the way and the only that always seems to hold true... eat more often.

my current plan which im going to see if it works for me is to have several workouts in a day (within reason, resting when necessary) My hypothesis on this thinking is to cause a calorie defecit multiple times a day... instead of on a daily basis.

we'll see...
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*copy and paste newbie entry*

Found it searching on google, i find that forums are the best source of information on everything most everythnig else to come out o a search engine is junk. i browsed a little bit and liked the forum so i decided to join.

no stranger to hard workouts, losing weight and getting sooooo close to where i wanna be,

but then i make up an excuse, get lazy, start eating the wrong things, and before i know it im back to where i started.

i attribute most of my weight gain to my peanut butter and jelly sandwich addiction. i've kicked the habit so far started watching what i eat, no soda, trying to eliminate fast food, and just basically be more conciencious of what im putting into my body.

So im back on to my journy, perhaps a good source of information and a group may be what i need to keep me on my path.

One method that i find has been helping me is looking at food labels, and calculating how long of a workout i would need to do to burn those calories

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Started working out again the week of february 11th according to my Polar F11 hear monitor.

one of the reasons I decided to buy this tool because of the OWNCAL option that it has that supposedly tracks the calories you burn during excercise.. i found the counters on my bike and gazelle to be extremely different from each other.

another reason i bought it was to reduce wasted time and optimize my workouts. this way i can stay in my fat burning zone and burn more percentage of fat calories.

heres the info from the monitor:

week 02/11
2424 calories
9 excercises
3 hours 35 mins

week 02/18
1841 calories
5 excercises
2 hours 54 mins

week 02/25
1214 calories
5 excercises
2 hours 3 mins


week 03/04
4480 calories
12 excercises
10 hours 16 mins

totals
47 excercises
21 hours 50 mins
11603 calories

Breakfast-
3 eggs 2 sausage links
water

workout-
i was gonna take the day off today because i felt a little something in my knee. i opted to work on the gazelle, it involves very little knee movement and is still no impact. wow it felt kinda good to mix it up! i did a little bit of informal interval work getting my heart rate up in the 80% range

29mins55secs
318cals 55%fat
max heart rate 84%
avg 69%
in 126-142 zone for 16mins 22 secs

rest day for strenght training.

snack

hamburger patty- with half slice of cheese and 2 tbsp of ketchup - unknown weight... need to buy a food scale.

welcome to your diary and to the site...

reading food labels and being aware of what you're eating is a great place to begin... much success getting to where you want to be

pre work meal about a cup and a half of left over roast that was cooked in a crock pot... no idea on how much exactly or how many calories it was. and some baby carrots... gonna get a food scale to help keep better track of calories

BLEH MORNING! still working on shaking off the sleep looknig forward to my workout today.

dinner last night.
chicken breast
half bell pepper
1 stock of broccoli

again no idea of exact portions... i didnt eat myself to being uncomfortable as in the past... but still better than the spaghetti i was going to make last night thats anoher one of my weaknesses

Baked potato 100
2 tbsp sheds spread on it 150 (YIKES!)
Broiled chicken breast 210
1 tbsp Bbq sauce 50

breakfast total 510 calories

morning warm up workout
stationary bike
12 mins
77 cals
max hr 68%
avg hr 53%

knee felt fine during the excercise... but felt a little wierd taking out the trash. i was going to do squats today but i think i'll give it another day. its so hard to completely recouperate with work and all. so today i'll do a back workout.

Oh yeah... i love the feeling of progress. my energy level is definately higher... still got a little more to go but definately an improvement from last month.

STRENGTH TRAINING
Todays Focus BACK (on bowflex xtreme)

Wide Grip lat Pull Downs
60x22 100x18 110x18 120x14
notes: need to concentrate on form every rep... need to move up in weight next workout

Narrow grip palmfacing me pulldowns
100x22 120x20 140x14
note: need to move up in weight next workout

Rows (arms at sides)
140x20 160x15 180x14
note: man these felt great!

upright crossover rows
60x20 80x15 100x14

overall it felt great... i need to move up in weight next workout overall. afterall its been a while since i formally worked out for improvement, since i hadnt kept an recent record i wasnt sure what i could do. now i know so im going to challenge myself a little more next workout

cardio workout... for some reason i was having a hard time getting my heart rate up had to turn it up to really high resistance and then back down to rest and back up etc...

39mins
327 calories

max hr 79%
avg hr 61%

Post workout pre work meal

1 can tuna with lemon juice
120 calories

get paid fri.. i was thinking of buying a food sale... but i need some workout shoes so it will have to wait.

last night i had spaghetti... not as much as usual but im pretty sure it still a high calorie intake...

then later i had a big bowl of rice krispies... gonna add some extra time today for that offense.

i think i'll weigh myself today

i weighed myself and the scale said 301 thats three pounds in 4 days... that cant be right... the 304 on mon morning musta been high maybe due to water or some undigested food... anywho i'll take it

301

Stationary Bike: did more interval spikes today... i warmed up and then id put the resistance to max and pedal my ass off standnig up until i couldnt go anymore... thenid reduce the resistance and keep pedaling until my heartrate fell back down to 65% and then repeated. didnt keep track of how many times i did this. but i should. I wish my Polar F11 had something to track interval training better... but it doesnt oh well.

STATS:
20 mins
186 cal 55% fat
HR
86%max
64%avg

time in zone 6 mins 46 secs
(126-142)

Welcome! It sounds like you're doing great!

welcome to almost two-derville

thanks! I'll be there next week!!