Weigh in day and I lost 3 LBS! yay, I am now 191.8, down a total of 7.4 LBS in the past 3 weeks! The last 2 have especially been good, today I expected to have lost 2 lbs and instead had lost 3.  I am excited, next week I will be below 190, its been since before Thanksgiving 2008 that I was below that.  Now I really want to get below 180 though, I have been there since the summer of 2005.  Next week I take my measurements, that should be interesting. Here are my new pics. 

To my surprise I did good

Yesterday was weigh in and take a picture, which I will post later today. I thought I hadn't done very well, but in spite of not hitting my goals I still lost 2.4 LBS and about 1% bodyfat! making me now:

194.8 LBS for a total loss of 4.2 LBS, so I am right on target for my goal of 180 LBS by Jult 1st!

On Tue. I was really strict and only had like 1300 calories of almost all protein. I have to go now so I will post later with my food stats and pics.

I guess I have "huge ass arms"

Last night at the gym this guy had some weight on a bar I was going to use and I was looking at how much it was and the guy that had it before me was like "you'll be able to do that no problem, you've got some huge ass arms" I was like, "gee thanks" huge is in strong not as in fat, so thats a good compliment.

So today I have eaten very few carbs and fat, and a lot of protein, just as planned, I still have a few hours to go, but I think I'll make it. I read an article today about doing cardio to build muscle. It talked said you can use your cardio to get your legs bigger by exercising in a certain way, and then had down different workouts for treadmill, bike, stair machine etc. I am going to try one tonight. Basically the idea is to sprint for just a bit and get your heart up to like 160, then walk for 4 times as long, and its really short its 20 sec sprint at 8 mph on a 3 grade hill, then 80 sec 3 mph walk on the same 3 hill. Its kind of like HIIT(high intensity interval training) but in smaller intervals, HIIT is usually like 1 min. fast 2 slow sort of a thing. We'll see how I like it. Oh and you warm up and cool down for 5 min. each.

Damn Me

I have determined that I really really do need to write in this every single day in order for it to be effective the way it is supposed to be for me. Over the weekend and today have been a mess as far as my "plan" goes. But I just need to re dedicate myself and really commit and write every day. I am going to be surprised if I lost much weight this week because I haven't done good.

First of all it was my grandpa's birthday on Sat. and I had a big piece of chocolate cake, a scoop of ice cream, and a piece of lemon pie. Then the next day my friend invited my wife and I over for dinner and we had BBQ chicken pizza, corn, salad, and a big piece of this yummy chocolate pie with oreo cookie crust! Both days I would justify it to myself and I knew it was coming so I wouldn't eat much the whole day until that night, but thats for one not healthy and second, evenso, consuming so darned many calories at once it still adds up to be more than I want, and way way too much fat and carbs. On top of it all I didn't go to the gym all week, I have only done cardio once this past week.

Then today was my first day on my new job and the boss took us out to Carinos on him. I ordered the Spicy Shrimp and Chicken Penne, with a ceasar salad and then all of us shared some appetizers, on top of that, the bread. I was stuffed when we left, with good reason, I just added up all the calories etc. that one meal was what I want to have in an entire day, around 1400 calories!! again with way way too many carbs and fat. Fat making up 50% of my calories thus far today.

I am about to go to the gym and do a stellar chest and tricep workout as well as some cardio, but its gonna be tough to make up for my past 3 days sins. I need to get more serious about this if I really want it to happen.

I need my wife and YOU people to start holding me more accountable. If anyone sees a post like this again, I want you to rip into me and call me a fat ass, but at the same time encourage me and tell me I can do it.


Its ok to overload about once a week, it supposedly helps your body not slow your metabolism down like it would normally since you are having a big calorie deficiancy the rest of the week, but ya, cheat day is just that, cheat DAY, not cheat 3 days! ARRGH
Tomorrow I think I am going to do a 1200 calorie day of all protein to try and even things out a bit, and I think I will do a full hour of cardio tomorrow. I have to prepare for the big weigh in on Wed.

After my first week blogging I am pleased with the results! 

Weight: 197.2 LBS  

I lost almost 2 LBS, which is my goal, to lose just over 2 LBS a week.  This was nice to know because according to my records in www.fitday.com I have burned about 8000 more calories than I consumed, there are 3500 calories in 1 LBS, meaning I should have lost around 2 LBS, and I did! On top of that, I am not posting this number because I think it is not that accurate, but according to my wife's scale I have lost over 1% bodyfat as well, which would indicate I am gaining muscle also. 

A friend of mine in SLC, Nick Gottwald texted me the other day about how he and his wife are doing "Biggest Loser" and weighing in each week, it was funny I had started doing the same thing at the same time. I told him about my blog and he said he might start one now too.

Here is my past weeks nutrition breakdown, I am over 200 calories higher average than I want, and higher carbs and fat than my goal and less protein than my goal and still lost almost 2 LBS, so thats good, if I can hit my goals the fat might shed off even faster: 

Average daily intake over the last week. 4/29 through 5/5/2009

Actual:                     Goal:

Calories: 1837       1300-1600

34% protein          40-45%

37% carbs              30-40% 

26% fat                   20-30%

3% alcohol

So everything is within my goal range besides overall calories consumed and protein. Had I eaten protein instead of drank some beer on Friday, I almost would have been there with the protein.  Next week I take my measurements too.  Here are my new improved pics:

Today was going well, then my wife made a chocolate cake...but I didn't eat any, YAY!  I did however crack and ate a bunch of chocolate covered almonds at my grandparents house.  To make up for it though I did 45 min. of high intensity cardio in my living room.  It was funny I was dancing in my underwear(for those of you that want the visual image that I know you oh so love) my wife took some video that I hope doesn't end up on youtube. 

In spite of the chocolate almonds I ended up at 1681 Calories, not terrible. 

I am nervous for my first weigh in and new picture tomorrow. Hopefully its good news, and it should be. I will be very frustrated if I haven't lost anything because I have been restricting my calories and exercising quite well, not up to my goal levels but decent. 

What been happening

I got lazy Sat. and Sunday and didn't do any exercise, though I did ok with eating for the most part. I am not totally where I want to be with my nutrition but I am getting there. I dunno if its just me but I think I am noticing slight changes when I look in the mirror too. You be the judge when I post a new pic on Wed.  I am nervous to weigh in, what if I haven't lost any?  I should have considering the calories consumed and burned but I am afraid, we'll see. Also I decided I need to post on here everyday with the breakdown of my calories consumed, percentages of protein, carbs and fat, as well as what exercise I did. 

Today I went to the gym with my mom instead of my wife and we did a decent back and bicep workout followed by 20 min. of high intensity cardio on the treadmill. 

Back:

4 sets of lat pull downs heavy sets at 185 LBS

4 sets of machine row, not sure what my heavy set weight was but it was tough.

Biceps

4 sets of straight bar cable curls heavy set at 75 LBS

3 sets of dumbell curls heavy set at 40 LBS then 45 LBS

this was interesting, I did 45 LBS a couple weeks ago, today I warmed up at 40 LBS then went to 45 for the second set and couldn't even get one rep in so I went back to 40 LBS, did 6 reps, then tried 45 again and got myself pumped and ended up getting 5 reps in at 45 after having not even been able to do one a few min. earlier. 

My mom could barely handle 20 min. on the treadmill, I had her walking only 3-3.5 mph and occasionally doing hills, but it was much tougher on her than the neighborhood stroll she is used to. This is going to be key to her losing weight, high intensity. 

Nutrition: 

1651 Calories

38 % protein

34% carbs

27% fat

This would have been more protein and less carbs and fat but my wife brought me home costa vida which I ate half of and will have the other half tomorrow.