March 23rd, 2010
Weight: 202.4 lbs
Fat %: 21.2
Menu:
4 eggs; 2 slices of whole wheat toast (with orange marmalade)
1 banana; 1 20 oz. Mountain Dew
1 6 inch turkey breast, Black Forest ham sandwich from SUBWAY (low fat, low calories)
1/4 cup of "energy trail mix", including raisins, peanuts, almonds, cashews, M&Ms
1 6" Subway sandwich (see above)
2 string cheese; 3 celery sticks (w/ peanut butter, raisins)
1 yogurt, 1 protein shake.
Today was a mess, really. After dropping off one of my older daughters, I was on the way to drop off my youngest, when I realized that I had forgotten my sack of lunch goodies. I didn't think I would have enough time to return home (the Postal Service has gotten so silly with attendance issues that it wasn't worth being a few minutes late), so I was forced to improvise. I got to work, and was feeling lethargic, from the get-go. I needed a diet Mountain Dew to try and drum up some energy, but there is no longer that option at work. I had a regular sweetened drink, and counted that as one of my snacks. Yeah... really healthy. Since I had left all my food, I opted to get a 12" Subway sandwich, choosing one of the healthiest on the menu. I split that up over two "meals", and compensated with a bag of trail mix, featuring many of the items that I would typically be eating, anyhow.
Even with such a ragtag diet, today, I still managed to head in the right direction, as you will see with Wednesday's (tomorrow) weight.
It should be pointed out that (according to our digital scale) I have consistently lost weight, nearly every day. The only exceptions are last week, when I gained .4 lbs, and Sunday, when I apparently gained 1 pound. Nick assured me that it would be impossible to gain a pound, without consuming over 3,000 calories in addition to my daily allotment. That may be the case, and it may have been excess body water. By drinking upwards of 200 ounces of water, it adds a substantial amount of temporary weight to me (for example, I weighed myself at the end of the day, and came in at 208 lbs, where the next morning, I was down to 201 pounds. Hence, the importance of weighing myself at the same time every day (first thing in the morning), and hopefully with an empty stomach... including the digestive system, without getting into detail.
For our workout, we focused on back and biceps. My chest is beginning to get tender from last night's workout, and I'm sure that working such closely related muscles today, will cause a deeper pain. A good pain. It's not too bad... but a reminder that I have been doing some good work. I should learn the names of these exercises, so I can be more specific with my details. All I can say is that today's exercises were split between free weights, and two different machines.
I followed the weight training (once again) with 30 minutes of cardio, on the elliptical machine. I love using that machine, as I need to keep my heart rate relatively low (116 BPM), because of my age and weight. This is the target "fat burning" area, and I don't need to exert myself too much. In addition, I end up burning over 100 calories per each 10 minutes on the machine. This burns between 300 and 400 calories for each 30-40 minutes. Not too bad a way to lose fat....
Wednesday, March 24, 2010
Fitness Transformation 2010: DAY 8
Weight: 203.2
Fat %: 20.4
Menu:
4 eggs/ 2 whole wheat toast
1 yogurt; 3 celery sticks.
1/2 chicken breast; 2 string cheese
3/4 chicken breast; banana
Pasta w/ chicken & white sauce, sprinkled with Parmesan cheese
celery sticks w/ peanut butter, raisins and protein shake.
In today's workout we focused on chest and triceps. During the workout, I "repped a plate, 12 times". I don't fully understand what that means, but apparently the gym rats will know what it means. According to Nick, our trainer, that is pretty good for a guy as new to the training world, as me.
Most of what we do is associated with free weights. There are a few exceptions, such as machines to work the shoulders and triceps. Triceps are another area where I seemed to have improved. We were able to put the weight up to 210 pounds, where I successfully completed two reps. The 3rd was more of a struggle, but considering I only ever used to do 80 pounds, I felt good about it.
The workout concluded with 30+ minutes on the elliptical machine, and a protein shake, upon return home. I have been told that it is important to always replenish your protein supply, following a workout.
Fat %: 20.4
Menu:
4 eggs/ 2 whole wheat toast
1 yogurt; 3 celery sticks.
1/2 chicken breast; 2 string cheese
3/4 chicken breast; banana
Pasta w/ chicken & white sauce, sprinkled with Parmesan cheese
celery sticks w/ peanut butter, raisins and protein shake.
In today's workout we focused on chest and triceps. During the workout, I "repped a plate, 12 times". I don't fully understand what that means, but apparently the gym rats will know what it means. According to Nick, our trainer, that is pretty good for a guy as new to the training world, as me.
Most of what we do is associated with free weights. There are a few exceptions, such as machines to work the shoulders and triceps. Triceps are another area where I seemed to have improved. We were able to put the weight up to 210 pounds, where I successfully completed two reps. The 3rd was more of a struggle, but considering I only ever used to do 80 pounds, I felt good about it.
The workout concluded with 30+ minutes on the elliptical machine, and a protein shake, upon return home. I have been told that it is important to always replenish your protein supply, following a workout.
Sunday, March 21, 2010
Fitness Transformation 2010: DAY 7
March 20th, 2010 A DAY OF REST
Weight: 202.2 pounds
Fat: 20.7
After a week of diet and exercise, I weighed in to find that I have lost a total of 7.2 pounds. This may actually be more than I should be losing, but I still feel healthy and have the energy I need to function... so, I'm happy with it.
Meals:
4 eggs, 2 slices of toast (w/ marmalade)
1 bean and cheese burrito, 1/2 cup of refried beans.
2 string cheese; 1 yogurt
chicken breast (w/ bar-b-que sauce) and vegetables, 1 dinner roll
celery w/ peanut butter and raisins
Weight: 202.2 pounds
Fat: 20.7
After a week of diet and exercise, I weighed in to find that I have lost a total of 7.2 pounds. This may actually be more than I should be losing, but I still feel healthy and have the energy I need to function... so, I'm happy with it.
Meals:
4 eggs, 2 slices of toast (w/ marmalade)
1 bean and cheese burrito, 1/2 cup of refried beans.
2 string cheese; 1 yogurt
chicken breast (w/ bar-b-que sauce) and vegetables, 1 dinner roll
celery w/ peanut butter and raisins
Fitness Transformation 2010: DAY 6
March 20th, 2010
Weight: 204.4 pounds
Fat: 20.7
Because of my late night splurging, last night, I ended up gaining .4 pounds. I have decided that eating the "lite" pizza is not necessarily a bad thing, but it shouldn't be done right before laying down to watch a movie. I definitely made some bad choices with yesterday's meals.
Today's menu:
4 eggs, 2 slices of whole wheat toast (high fiber, protein content)
1 yogurt, 1 celery sprig (3 sticks)
2 slices of LiteCrust chicken garlic pizza, from Papa Murphy's
2 string cheese; banana
1 sprig (3 sticks) of celery (w/ peanut butter); 1/2 cup of raisins
1 spinach salad topped with Ranch dressing and hard boiled egg.
170 ounces of water
There was no workout planned, for today. My exercise was limited to the walking I do at work, which totals approximately 4-5 miles.
Weight: 204.4 pounds
Fat: 20.7
Because of my late night splurging, last night, I ended up gaining .4 pounds. I have decided that eating the "lite" pizza is not necessarily a bad thing, but it shouldn't be done right before laying down to watch a movie. I definitely made some bad choices with yesterday's meals.
Today's menu:
4 eggs, 2 slices of whole wheat toast (high fiber, protein content)
1 yogurt, 1 celery sprig (3 sticks)
2 slices of LiteCrust chicken garlic pizza, from Papa Murphy's
2 string cheese; banana
1 sprig (3 sticks) of celery (w/ peanut butter); 1/2 cup of raisins
1 spinach salad topped with Ranch dressing and hard boiled egg.
170 ounces of water
There was no workout planned, for today. My exercise was limited to the walking I do at work, which totals approximately 4-5 miles.
Fitness Transformation 2010: DAY 5
March 19th, 2010
Weight: 204.0
Fat: 21.0
Today's diet was similar to the last few days. It is, as follows:
4 eggs (1 yolk), 1 bowl of Cheerios
2 Choc. Chip Cookies, 6 oz. Trail Mix (peanuts, almonds, cashews, raisins, M&Ms)
6 inch Tuna Sandwich (from Subway, complete with low fat toppings)
1 yogurt, 1 sprig (3 sticks) of celery (w/ peanut butter)
1 sprig celery (3 sticks) (w/ peanut butter); 3/4 cup of raisins
2 slices LiteCrust chicken garlic pizza from Papa Murphy's; 1.5 candy bars; 1/2 choc. cake donut
Where we were originally intending to do a leg workout, because my legs were still sore from Tuesday's workout, I opted for 40 minutes of cardio on the elliptical machine.
Weight: 204.0
Fat: 21.0
Today's diet was similar to the last few days. It is, as follows:
4 eggs (1 yolk), 1 bowl of Cheerios
2 Choc. Chip Cookies, 6 oz. Trail Mix (peanuts, almonds, cashews, raisins, M&Ms)
6 inch Tuna Sandwich (from Subway, complete with low fat toppings)
1 yogurt, 1 sprig (3 sticks) of celery (w/ peanut butter)
1 sprig celery (3 sticks) (w/ peanut butter); 3/4 cup of raisins
2 slices LiteCrust chicken garlic pizza from Papa Murphy's; 1.5 candy bars; 1/2 choc. cake donut
Where we were originally intending to do a leg workout, because my legs were still sore from Tuesday's workout, I opted for 40 minutes of cardio on the elliptical machine.
Saturday, March 20, 2010
Fitness Transformation 2010: DAY 4
Day 4 weight: 206.0 lbs Fat: 20.1
Day 4 was another brutal day, for me. After a day of rest (Wednesday), we attacked the shoulders, chest and biceps. My chest and arms have had a decent amount of work, in the past (although not organized, in the least), so the pain is minimal. The biceps have been worked, but as Nick pointed out, there are two sides to the bicep muscle... or, in essence, two different muscles that need to be targeted. The following are pictures of the exercises that I did...
I finished the evening off with another 35 minutes on the elliptical machine.
Today, my diet followed a similar schedule, to the previous days...
3 eggs; 2 slices of toast
2 string cheese, 1 banana
1 1/2 cups of rice and chicken, seasoned with Orange Sesame sauce; 4 TBSP chopped almonds.
3 eggs, 2 slices of toast.
With any luck, the end result will be better than this...
Wednesday, March 17, 2010
Fitness Transformation 2010: DAY 3
Day three is really... well... a day off. There were no workouts planned for today, which is a good thing. My legs have not been this sore in YEARS. If EVER. It has been difficult for me to walk up and down stairs, so much that I even had a hard time getting off of the toilet. This is a good thing, in the grand scheme of things, as it is evidence that I have really worked some muscles. I cannot wait to see what the end results of all this are going to be.
March 17th, 2009: 206.0 lbs. (a loss of 1.6 lbs, in the last day) Fat percentage: 20.1
Today's meals include:
4 eggs, 2 yolk; 1 bowl of Honey Nut Cheerios w/ 2% milk
1 peanut butter and jelly sandwich
2 string cheese; 1 slice toast; protein shake
5 prunes; a variety of Costco samples, including several fruit and vegetable "shots", 2 sticks of fish, a small cup of salad with Lt. Ranch dressing.
1 cup of rice, 1 chicken breast, seasoned with Mandarin Orange sauce; 1 side of salad with hard boiled egg.
(Hopefully 170 oz. of water... at least 150, if not more)
March 17th, 2009: 206.0 lbs. (a loss of 1.6 lbs, in the last day) Fat percentage: 20.1
Today's meals include:
4 eggs, 2 yolk; 1 bowl of Honey Nut Cheerios w/ 2% milk
1 peanut butter and jelly sandwich
2 string cheese; 1 slice toast; protein shake
5 prunes; a variety of Costco samples, including several fruit and vegetable "shots", 2 sticks of fish, a small cup of salad with Lt. Ranch dressing.
1 cup of rice, 1 chicken breast, seasoned with Mandarin Orange sauce; 1 side of salad with hard boiled egg.
(Hopefully 170 oz. of water... at least 150, if not more)
Fitness Transformation 2010: DAY 2
Morning weight: 207.6 lbs (down 1.8 lbs) with 20.1 body fat.
3 eggs, 2 slices of multi-grain toast
2 string cheese
2 Wendy's crispy chicken sandwiches, buns removed, with a small amount of Ranch sauce, in place of mayonnaise.
Almonds and banana
1 ground beef and bean burrito with cheese, sour cream and mango salsa. Also, a small side of salad with one hard boiled egg.
1 post-workout protein shake and small sugar cookie.
And, let us not forget... 170 ounces of water, over the course of the day.
For our workout, I did legs. This included a brutal set of squats, getting up to and peaking at nearly 150 lbs. We did a sets of 12, leading up to this final weight, and if I recall correctly, I was only able to do 10 at 145 lbs. We then proceeded to the leg extension machine, where I did 150 lbs. I did sets of 12... or, at least ATTEMPTED to. I succeeded in doing 12 the first time, but then Nick made me hold the last one for 5 seconds. This is intended to cause as much muscle tear as possible, making way for growth. However, because of the exhausting nature of the exercise, it also prohibited me from doing full sets of 12, from that point on. The last exercise was one where I held dumbbells, leaning over with my legs completely straight. The weights are intended to hang, as if your arms are nothing more than straps. This exercise helps work your back, as well as stretch out your hamstrings. We had to cut this series short, as I would feel it in my lower back. This may be due to lack of lower back muscle, and fatigue from job related back stress.
The workout ended with 30 minutes on an elliptical machine.
Fitness Transformation 2010: DAY 1
Weight: 209.4 lbs/ 19.6 body fat*
*our scale measures body fat, however we question how accurate it is. Our daughter measured her body fat at school and our scale shows a 7 point difference, listing it on the heavy side. We can only assume it is different.
Another important factor is that of drinking 170 ounces of water, each day. Technically, I am supposed to drink an ounce for every pound in my body. Being overweight, that is not an option. The consumption of water also boosts metabolism, and with cold water, helps the body burn calories. It takes energy to heat the water up to a temperature that is ideal for the bodies use. This, of all the factors involved with this regiment, is the toughest for me. I am a Letter Carrier, and spend most of my days outdoors. It is time consuming for me to go to the bathroom often, yet I find myself needing to go every hour... if not more.
Another important dynamic to my diet is that of making sure that I always have protein. We have a specific amount of protein that we need to consume with each meal (Tiffany has been told that she needs 17 grams of protein, I am currently unsure of my amount), and should actually have carbs, as well. The carbs are then used for energy, and the protein goes towards muscle growth. Without the carbohydrates, the protein would be used as energy. Make sense? Sure it does.
Another important dynamic to my diet is that of making sure that I always have protein. We have a specific amount of protein that we need to consume with each meal (Tiffany has been told that she needs 17 grams of protein, I am currently unsure of my amount), and should actually have carbs, as well. The carbs are then used for energy, and the protein goes towards muscle growth. Without the carbohydrates, the protein would be used as energy. Make sense? Sure it does.
My meal breakdown on Monday was, as follows:
4 eggs, 2 slices of multi-grain toast.
2 pieces of string cheese and a Reese's Peanut Butter Cup
Almonds and small piece of lasagna
Another small piece of lasagna and more almonds
Banana and yet more almonds
Hamburger patty and corn
Post workout protein shake
For the workout routine, Nick concentrated on chest, shoulders and triceps. We utilized several machines and free weights. We did either 3 or 4 sets, often adding weight with each set. The goal was to fatigue the muscles to the point where they could not function. With the chest, we worked them for a solid 20 minutes (with 60 second breaks in between each set), after which Nick told me to do as many push ups as I could. I succeeded in doing five, the first attempt, and only made one the second attempt. My muscles were so fatigued that I couldn't even push myself up off the ground. I had to use other parts of my body to actually get up. I write this on Wednesday 3/17, and fortunately I don't feel too much pain. I attribute this to the fact that my upper body has had weight training, albeit unorganized and much less productive. At least those muscles have seen SOME action, however.
My routine for the evening ended with 30 minutes of fat burning cardio on the treadmill.
Tuesday, March 16, 2010
Fitness Transformation 2010: DAY 0
Just a word of warning to the faint of heart: what you will see next may leave you scarred for life.
As stated in the previous post, Tiffany and I are going to be going through a rather aggressive fitness regiment, over the next three months. For Tiffany, who is already a fitness nut (she will work out an average of 2-3 hours a day), this is more a routine to make her physique more defined. For me, this is going to be a program to lose weight, as well as define my muscles. Our middle daughter, Briana, is also going to join in the experiment. Briana has always been our "cuddly" daughter, and really struggles with weight. We are proud of her for agreeing to commit to doing this, although she really worries about the level of commitment that she will be able to give.
The following will document pictures of us, BEFORE the routine begins. As stated, the pictures (specifically of me) are not pleasant to look at.... I am pasty white, and extremely hairy. My gay friends would refer to me as a "bear". The pictures were taken with me in the shape to show the dramatic change that I will go through... so, with great reservation, and very little shame, let us take a look...
I am going to post our meals and workout routines (for each day) so that you will know exactly what we are putting ourselves through. Also, we will try to take new photographs at the beginning of each week, so you can see the progress that we are making. So, make sure you check back to see how we are doing... and, by all means, please feel free to leave comments, criticisms or words of encouragement!
As stated in the previous post, Tiffany and I are going to be going through a rather aggressive fitness regiment, over the next three months. For Tiffany, who is already a fitness nut (she will work out an average of 2-3 hours a day), this is more a routine to make her physique more defined. For me, this is going to be a program to lose weight, as well as define my muscles. Our middle daughter, Briana, is also going to join in the experiment. Briana has always been our "cuddly" daughter, and really struggles with weight. We are proud of her for agreeing to commit to doing this, although she really worries about the level of commitment that she will be able to give.
The following will document pictures of us, BEFORE the routine begins. As stated, the pictures (specifically of me) are not pleasant to look at.... I am pasty white, and extremely hairy. My gay friends would refer to me as a "bear". The pictures were taken with me in the shape to show the dramatic change that I will go through... so, with great reservation, and very little shame, let us take a look...
I am going to post our meals and workout routines (for each day) so that you will know exactly what we are putting ourselves through. Also, we will try to take new photographs at the beginning of each week, so you can see the progress that we are making. So, make sure you check back to see how we are doing... and, by all means, please feel free to leave comments, criticisms or words of encouragement!
Sunday, March 14, 2010
A Mind and Body Experiment: My personal transformation - 2010
Greetings, friends and strangers.... if there is anyone out there.
As you can probably tell, this blog has been sorely neglected. That is about to change. Currently, we have a young man living with us, who has been a "personal trainer". His certification has lapsed, and in order to re-certify, he needs a test subject to put through a routine, keeping a record... both written and visual... of the transformation of that subject. So, to benefit science, and my personal well being, I have volunteered to be that subject.
Over the course of the last year, I have gained a few pounds, and have had very little success shedding those pounds. Beginning Monday, March 15th, I will changing my diet and exercising habits in an extreme manner. I will spend the better part of the next three months putting my body through things that it has never been through. Chances are, I will be sore through most of that time. This may impact my career (I am a Letter Carrier for the United States Postal Service), but I am determined to follow through. My wife (who is a fitness buff) has always commented that I have the same body shape as Vin Diesel, of whom she openly has a "crush". It is my goal to have a similar physique, at the end of the three months.
So, in order to document everything that happens, this blog will be the home of my transformation. I will keep a weekly journal, complete with photographs, explaining what I have done, and how much weight has been lost. So, please come back and visit. Visit often, and if you feel so inclined, feel free to leave an encouraging comment...... because chances are, I'm going to need them.
As you can probably tell, this blog has been sorely neglected. That is about to change. Currently, we have a young man living with us, who has been a "personal trainer". His certification has lapsed, and in order to re-certify, he needs a test subject to put through a routine, keeping a record... both written and visual... of the transformation of that subject. So, to benefit science, and my personal well being, I have volunteered to be that subject.
Over the course of the last year, I have gained a few pounds, and have had very little success shedding those pounds. Beginning Monday, March 15th, I will changing my diet and exercising habits in an extreme manner. I will spend the better part of the next three months putting my body through things that it has never been through. Chances are, I will be sore through most of that time. This may impact my career (I am a Letter Carrier for the United States Postal Service), but I am determined to follow through. My wife (who is a fitness buff) has always commented that I have the same body shape as Vin Diesel, of whom she openly has a "crush". It is my goal to have a similar physique, at the end of the three months.
So, in order to document everything that happens, this blog will be the home of my transformation. I will keep a weekly journal, complete with photographs, explaining what I have done, and how much weight has been lost. So, please come back and visit. Visit often, and if you feel so inclined, feel free to leave an encouraging comment...... because chances are, I'm going to need them.
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